TODAY'S WOD

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TODAY'S WOD
       
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      Uiteraard houden wij jullie op de hoogte als we weer open kunnen gaan. 
      Met sportieve groet,

      Team crossfit den haag/ fitlife healthclub

      WOD 9-4-2020
      100 alternating single arm db clean and jerks for time
      Every minute on the minute (including 1st minute) perform 5 burpees over db
      *15 minute time cap

      After wod a :12 minute alternating EMOM:
      1) 5-7/side single leg db/kb RDLs
      2) 5 Tempo goblet squats (3 seconds down-3 seconds up)
      3) 5/side db bicep curl to press controlled tempo




      WOD 8-4-2020
      Warm up:
      2 rounds:
      10 single leg RDL (5R/5L)
      10 sumo fold over
      10 sit-up
      10 squat jump

      Strength:
      4 rounds for quality and control:
      10 Single leg RDL (5L/5R)
      10 Single leg glute bridge (5L/5R)

      WOD:
      10 rounds for time:
      8 burpee
      8 sumo deadlift high pull





      DI 7-4-2020

      WOD 28 min EMOM
       
       it is 7 rounds so push for the big numbers and stay there!

      Or

      Minimal equipement wod

      2 rounds for time of:
      30 burpees
      40 weighted reverse lunges (backpack or odd object held in front)
      30 sit-ups
      40 jumping lunges
      *16 minute time cap



      MA 6-4-2020 (Bodyweight) WOD

       12 minute alternating EMOM
      1) 10 (backpack )thrusters + 10 hollow rocks
      2) 1 wall walk with 10 shoulder taps + 1 wall walk 

      Rest 3 minutes
      10-8-6-4-2 
      reverse burpees
      20-16-12-8-4 
      rainbow planks
      *After each round 40 double unders or 40 lateral line hops






      ZO 5-4-2020 
       
       Rest day, get out there but stay distanced!!
       
      or do a missed workout from this or last week.
       
      or do a bodybalance or yoga style class from our partner less mills.


      ZA 4-5-2020 WOD:
      30 rounds for time: 
      10 jumping air squat
      6 bent over row (minimal or with equipement)
      1 Turkish getup (alternate rounds per arm)

      (use plate/bar/db/kb/rucksack)




       Vr 3-5-2020
       
       


      DO 2-5-2020
       



      WO 1-4-2020
       




      DI 31-3-2020
      Warm up:
      2 rounds:
      5 pushup to inchworm
      5 sumo fold over
      5 K-squat
      5 broad jump and vertical jump

      Then:
      4 way wrist and forearm stretch
      90 second prayer stretch

      Pre WOD accessory:
      Perform 3 rounds on a 3 minute clock:
      20 squat in, pistol out (or squat in, shoot to pistol, return to squat and stand) 
      20-30 second handstand hold / shoulder tap / handstand walk

      WOD:
      15 minutes OTM:
      8 deadlift (4L/4R)
      6 hang power clean (3L/3R)
      4 thruster (2L/2R)
      *You should have a minimum of 15 seconds to rest each minutes, scale reps accordingly.


      MA 30-3-2020 Warm-up
      3 rounds of 
      10 controlled presses in wallsit position*
      10 alternating long lunges with arms overhead
      20 second high knees
      5/side active pigeon stretch
      *Sit in a wallsit. Put shoulder, elbows and back of hands against the wall at at a 90 degree angle; press up and down in a controlled manner keeping contact with the wall
      Bodyweight WOD
      20-18-16-14-12-10-8-6-4-2
      Jumping lunges
      Weighted backpack/odd object bent over rows
      10m shuttle runs
      Minimal Equipment WOD
      20 minute AMRAP:
      16 air squats
      32 double unders *Or sub 32 lateral hops over line
      16 alternating single db hang clean + split jerks 
      32 rotational mountain climbers
      *if using a kb sub 8/side kb hang clean and jerk



       
      Zo 29-3-2020 Rest day



      Za 28-3-2020
       
       


      VR 27-3-2020

      Strength:
      4 rounds:
      12 lateral lunges (with load)
      10 good morning
      *rest 2 minutes between rounds

      WOD:
      9 minute AMRAP:
      10 v-up/ lemon squeeze
      10 pushup
      30 double under/lateral jumps




      DO 26-3-2020 
      Warm up:
      1 minute jumping jack
      30 seconds mountain climber
      30 seconds broad jump
      1 minute jumping jack

      2 rounds:
      10 good morning
      10 air squat
      10 jump squat
      5 pushup to inchworm

      With a pvc/broomstick do 2 rounds:
      6 hang power clean
      6 thruster

      WOD:
      For time: *6 minute cap
      30-20-10
      Hang power clean
      Thruster
      *At 8 minutes on the clock, repeat.
      **Split reps evenly between arms.


      Post WOD:
      3 rounds 30 seconds on 30 seconds off:
      Wall sit and twist
      Plank pull throughs




      WO24-3-2020
      warmup 2-3 rounds of:
      8-10 kang squats
      10 Broomstick/Jumprope/PVC pipe pass throughs 
      5 pushup to downward dog
      10m spiderman crawl
      *For kang squats, interlock hands behind head. Start with a good morning, then bring hips forward and sit into bottom of a squat, then shoot hips back up into a good morning, then stand up

      Minimal Equipment Workout
      EMOM
      Every minute on the minute complete:
      8 situps+ 12 air squats then max single arm db alternating devils press in remaining time
      Workout ends when you complete 50 total single arm db devils press
      *16 minute time cap
      *Reduce reps of buy in as needed to get 20-30 seconds for db devils press
      *This workout will move fast because there is no rest. Make sure you keep track of your total devils press reps!
      *If you are using a kb, do burpee next to kb then grab kb and snatch it overhead. Switch arms each 
      If you got no kb/db do burpee thruster with object/ backpack, bottles.


      DI 24-3-2020 Warmup
      2 rounds
      20 ankle taps
      15m straight leg bear crawl
      10 feet together squats
      15m walking lunge
      3 inchworm to plank (walk hands out as far out as you can go)

      Bodyweight WOD
      10-9-8-7-6-5-4-3-2-1 
      burpee
      After each round 20 second plank hold
      Then 1-2-3-4-5-6-7-8-9-10
      alternating pistols
      After every round 20 second wall-sit
      Then 10-9-8-7-6-5-4-3-2-1
      Pushup
      After each round 20 second handstand hold
      *Modify pistols to pistols to a couch or elevated surface
      *Modify pushups to pushups to a couch or elevated surface
      *Modify handstand hold to side plank hold and alternate sides each round

      Minimal Equipment WOD
      20 minute alternating EMOM:
      1) 1 db/kb turkish get up/arm
      2) 30-45 second wallsit holding db/kb
      3) 4-5/arm single db renegade row pushups
      4) 30 seconds max reps no pushup burpee jumping jack 
      *If you just have one db, for renegade row pushups, hold it in left hand and do a pushup plus a left arm row. Repeat that for 4-5 reps straight, then switch to right hand and do the same. If you have two dbs aim for 8 renegade row pushup . 


      MA 23-3-2020
      90 second couch stretch/side
      Then 2 rounds of:
      5/side straight leg kick into reverse lunge
      20-30 second handstand hold
      approx 15 m tabletop bear crawl
      approx 15 duck walk. 
      Bodyweight WOD: 
      2 minutes on 1 minute off: 
      15 hollow rocks
      30 mountain climbers
      10-15 object ground to overhead. In remaining time max reps 10m shuttle sprint.
      Workout ends when you accumulate 100 10m shuttle sprints
      *Cap at 9 rounds
      *Do normal mountain climbers where you keep shoulders over hands and drive front knee to chest keep front foot off the ground
      *For object ground to overhead you can fill up a backpack or use any object ideally weight 15kg. If it is a heavier object or more awkward to get overhead do 10 reps. If it is quick and lighter to get overhead do 15 reps. 
      *Remember to touch the ground with hand on each shuttle sprint. 

      Minimal Equipment WOD
      Run 800 m or row 
      Then 2 rounds of 
      25 alt. single arm db /kbsquat cleans
      25 burpees
      25 single arm push press kb/db
      25 V ups
      Then buy out with 800m run or row
      *In round 1 do all 25 push press on one arm. In round 2, do all 25 on the other arm. 
      *For db squat cleans touch one end of the db to the ground then clean it to the front rack while riding down into a squat. Switch hands each rep. *If unsure of distance run approx 3.5-4 minutes. If you can’t run sub 90 secs high knees + 90 seconds jumping jacks or jumprope.






      ZA 21-3-2020
      Warmup:
      2 rounds:
      1 minute long striders
      30 second air squat
      30 second PVC/broomstick strict press
      30 second lunge and twist

      20 PVC/broomstick passthrough
      10 sumo foldover (3 second holds)
      10 PVC/broomstick bent over row

      Strength:
      4 sets in 12 minutes:
      12 bent over row with plate /bar (slow and controlled)
      6 lunge into strict press (alternate legs and hold an active lunge while you press)
      *Do 3 each arm if you have a dumbbell or kettlebell.
      **Use your extra time each round to mobilize for the WOD

      WOD:
      5 rounds for time:
      20 Goblet lunge/Front rack lunge
      15 Burpee (onto plate)
      20 hang muscle clean (10L/10R) 




      VR 20-03-2020
       




      WO 19-3-2020
       
       
      run or row 1000m post wod


      WO 18-3-2020

      walking lunges for 11min 
       



      DI 17-3-2020
      Today workout 5 rounds:
       



      DO 12-3-2020
      12×30 secs on 45 secs off alternating between
      (4 rounds of each): 
      1) wide stance empty barbell good mornings
      2) db bench press 
      3) weighted back rack reverse lunges

      WOD For time:
      800 m row or 1600 m bike
      Then 2 rounds of 
      10 barbell pushups 
      10 deadlifts 45/30kg
      10 hang clean + push press
      10 thrusters
      Then 800 m row or 1600 m bike
      *15 minute time cap


      WO 11-3-2020
      Front squat: 10-8-6-4-2
      Go every 3 minutes
      *Ascend in weight each set. Try to start 5 a 10kg  heavier than 2 weeks ago
      WOD 14 minute AMRAP: 
      3 touch & go squat cleans + 3 hang squat cleans 45/30kg
      4 strict pullups 
      2 wall walks



      DO 5-3-2020
      Strength:
      4 superset rounds on a 3 minute clock:
      8 floor press (85%+ of 1RM strict press or 7 RPE)
      10  banded Russian kettlebell swing

      WOD:
      3 minutes each station, 30 seconds to transition to the following station:
      Ski calories
      Dumbbell snatch 22,5/15kg
      Single arm overhead walking lunge
      Bike calories
      Toes to bar
      Medball Cleans


      WO 4-3-2020 
      3 Rounds, Each for Time, New Round Every 10 Minutes:
      50 Air Squats
      25 Toes-to-Bar
      25/20 Calorie Row 
      25 Shoulder-to-Overhead, 45/30kg 
      30 Front Rack Lunges, 45/30kg


      DI 3-3-2020 Strength:
      4 superset rounds on a 4 minute clock:
      8 strict(weighted) pullup
      8 Bulgarian split squats (each leg)
      Use the remaining 2 minutes to perform structured mobility:
      Olympic wall squat
      Keg drill (have bars and rollers out to facilitate this)
      Calf smash
      WOD:
      4 rounds on 3 minute clock:
      20 deadlift 30-35% of 1RM
      50 double under (100 singles, 45 seconds of work)
      10 push press
      *The same weight should be used for both movements and you must finish each round with 45 seconds or more to spare.



      WO 26-2-3-2020
      Front squats: 
      10-8-6-4-2
      Do 1 set every 3 minutes for 15 minutes
      Ascend in weight each set
      WOD 15 min alt. EMOM: 
      1) 5 heavyish thrusters >45kg > 30Kg
      2) 30 second double kbdb front rack hold 22,5/24/15
      3) 10-15 burpees

      DI 25-02-2020 For quality: 
      10-9-8-7-6-5-4-3-2-1
      Strict pullup-Strict pushup-single leg kb romanian deadlifts
      *Hold 1 kb/db in each hand. 
      *Pullup modification: Start pullups on round of 9
      *Pushup modification: No knee pushups Modify to hands on a box or banded pushups
      *20 minute time cap

      WOD 3 rounds for time of: 
      10 power clean and jerks45/30kg
      18/15 calorie row
      Rest 3 minutes
      Then 1 round As Fast As Possible
      10 power clean and jerks
      18/15 calorie row
      *15 minute time cap

      WO 19-02-2020

      Gymnastics

      A1. Handstand Shoulder Taps
      3x20-30, rest 1 minute before A2
      A2. False Grip Ring Rows
      3xmax reps, rest 1 minute before A3
      A3. L-Sit Hold
      3x20-45 seconds (can break if needed), on parallettes, rest 1 minute before A4
      A4. Strict Toes-to-Bar
      3x4-12
      WOD
      Teams of 2, AMRAP in 12 Minutes, alternating rounds:
      50 Double-Unders
      7,5m Handstand Walk

      DI 18-02-2020

      2 rounds for time of: 
      25 burpees over bar
      25 thrusters 45/30kg
      Ski 300M


      WO 12-02-2020

      10 min EMOM:
      Power clean + below the knee hang power clean
      @65-85% 1RM power clean
      WOD
      6×2 min on 90 secs off alternating between A and B
      A) 17/14 calorie bike erg then max rep medball cleans in remaining time.
      B) 12 deadlifts + 9 hang power cleans + 6 push jerks 60/45Kg then max burpees over bar in remaining time.

      DI 11-02-2020

      Teams of 2, AMRAP in 25 Minutes:
      18 Calorie Row
      12 Reverse Alternating Lunges
      24 Jumping Air Squats
      32 Medball Sit-Ups 
      31 Synchronized Burpees
      * Perform 7 push-ups every 5 minutes. Swap partners as needed.


      MA 10-02-2020
      Strength A:
      7x(1+1), 65+%, new set every 90 seconds Power Snatch + Snatch
      WOD
      EMOM for 20 Minutes:
      Odd Minutes: 15 Medball Cleans
      Even Minutes: 3 Power Snatches, 75% of A.



      DI 04-02-2020
      Every 75 seconds for 10 rounds
      Rounds 1-3) hang muscle snatch + muscle snatch
      Rounds 4-7): Hang power snatch + power snatch
      Rounds 8-10) Hang full snatch + full snatch
      *Start light and ascend in weight as form allows
      WOD  2 rounds for time of : 
      75 double unders
      30 alt. db snatches 22,5/15kg
      20 single arm db overhead squats (10/arm)
      15 kipping knees to elbows

      MA 03-02-2020 Partner WOD: 
      2 rounds for time of 
      70 calorie bike erg
      60 burpees
      50 overhead squats 45/30kg
      40 toes to bar 
      *38 minute time cap


      DO 30-01-2020Partner WOD:
      30 minute AMRAP
      50 calorie row
      50 wall ball shots /medball cleans
      50 kettlebell sumo deadlift high pull 32/24kg
      50 burpee
      *1 works while 1 rests.

      WO 29-01-2020

      TBA @ the Box


      DI 28-01-2020

      Strength:
      On a 3 minute clock:
      Deadlift:
      2×5
      3×3
      5×1 build to a 1RM
      *Use the time between sets to work on mobility 
      WOD:
      5 minute AMRAP:
      7 toes to bar
      32 double under (30 seconds of singles)



      DO 15-01-2020
      Find a 1RM split jerk in 20 minutes
      *Remember rep doesnt count if you press it out or bring the bar down before you recover your feet
      *If you find 1RM early, drop 20% and practice some doubles

      For time: 
      200m Farmers carry 32/24/22.5/16/
      75 double unders
      30/25 calorie bike
      200m staggered front rack carry
      75 double unders
      30/25 calorie bike
      200m farmers carry
      75 double unders
      30/25 calorie bike
      *18 minute time cap
      *For staggered front rack carry, 1 arm in front rack and one arm farmers carry. Switch arms at 100m


      WO 15-01-2020
      SKill transfer
      12 minute alt. EMOM: 
      1) 6- 12 kipping pullups
      2) 8-10 reverse barbell rows controlled tempo
      3) 15 hollow rocks
      WOD
       3 rounds. Go every 6 minutes. 
      15/12 calorie row
      12 deadlifts 90/65kg
      12 burpee box jump overs

      *Aim for 2-3 minutes rest. If getting more than 3 minutes, increase reps. If getting less than 2 minutes decrease reps/weight


      DI 14-01-2020
      5*5 front squat

      18Min AMrap
      10 overhead squats 45/30kg
      10 hand release pushups
      10 calorie bike
      40 double unders.


      ZA 11-01-2020

      With a Partner, 4 Rounds for Time:
      50 Overhead Squats, 35/25kg
      40 Chest-to-Bar Pull-Ups
      30/24 Calorie Row
      20 Synchro Bar-Facing Burpees



      DO 19-12-2019
      Strength
      5x3, 85-90%, go every 2:30 Deadlift
      Conditioning
      For Time:
      21 Box Jumps,
      15 Deadlifts, 90/60kg
      12 Strict Handstand Push-Ups
      15 Box Jumps
      12 Deadlifts
      9 Strict Handstand Push-Ups
      12 Box Jumps
      9 Deadlifts
      6 Strict Handstand Push-Ups


      WO 18-12-2019
      5 Rounds for Time:
      50 Double-Unders
      20 Sumo Deadlift High Pulls, 35/25kg
      20 GHD Sit-Ups
      20 Calorie Concept 2

      DI 17-12-2019
      Strength
      A: 3-3-3-2-2-2-1-1-1, go every 90 seconds Power Clean + Push Jerk
      WOD
      5 Rounds for Total Burpees:
      In 1 Minute --
      - 5 Power Cleans, Touch-and-Go, 65-75% of A
      - 5 Shoulder-to-Overhead, Touch-and-Go, 65-75% of A
      - AMRAP Lateral Burpees-Over-Bar
      Rest 1 Minute


      DO 12-12-2019

      Gymnastics : MU transitions

      5 Rounds for Goblet Squat Reps:
      In 2 Minutes --
      - 10 Toes-to-Bar
      - 10 DB Snatches, 22,5/15Kg, alternating
      - AMRAP Goblet Squats,
      Rest 1 Minute



      WO 11-12-2019

      Team of 2, alternating rounds, AMRAP in 24 Minutes:
      15 Push Jerks, 55/40KG
      30 Air Squats
      60 Double-Unders



      DI 10-12-2019
      Strength:
      5 superset rounds:
      5 front squat 75%+
      3-10 strict pullup or pullup negative
      WOD:
      For time: *12 minute cap
      50 back squat 45-50% of 1RM front squat
      40 deadlift
      30 burpee ot bar
      20 power clean
      10 shoulder to overhead


      DO 5-12-2019 
      Strength
      3-3-3-2-2-2-1-1-1, go every 90 seconds Push Jerk
      Conditioning
      For Time:
      50/35 Calorie Row
      20 Chest-to-Bar Pull-Ups
      50 Wall Balls/medball cleans

      Rest 3 Minutes

      50/35 Calorie Row
      20 Strict Handstand Push-Ups
      20 DB Box Step-Overs, 2X 22,5/15kg



      WO 4-12-2019
      Strength
      7x1+1+1 (drop and reset), go every 90 seconds Power Clean, so three singels in 90sec
      Conditioning
      3 Rounds for Time:
      100 Double-Unders
      32 Dumbbell Snatches, 22,5/15KG



      DI 3-12-2019
       10 minute EMOM: 
       1 clean w/ pause an inch off ground @70-90%
      *Pause should be barely an inch off the ground. Goal is to get so tight in your setup that the bar comes slightly off the ground

      WOD 5 rounds for time of: 
      25 double unders
      10/arm kb push press
      25 double unders
      15 toes to bar
      25 double unders
      20 goblet squats 24/16kg


      DO 28-11-2019
      WOD
      Go every 90 secs for 12 rounds alternating between 
      1) 10 strict press @ challenging weight of choice
      2) 8-10 Single leg hip thrusts/side (can be weighted with db or unweighted)
      3) 10-15 ring rows 
      B) 15 minute assault/echo/erg bike/ski erg @75-80% effort

      WO 27-11-2019
      10 minute EMOM: 
      1 snatch with 1 sec pause 1″ off ground @ 70-85%
      *Pause should just off the ground. If you are pausing at the shins that is too high. At the lighter weights, you should be able to get so tight in your setup that the bar lifts slightly off the ground and that’s where the pause should be.
      WOD 12 minute AMRAP:
      8 pullups
      8 hang power snatch 45/30kg 
      8 overhead squat
      16 lateral jumps

      DI 26-11-2019
      15 minute alternating EMOM:
      1. 4-8 strict pullups
      2. 5 seated (high) box jumps
      3. 10 (5/side) alternating kb seesaw pres    
      Partner Wod 
      100/80 cal bike
      70 thrusters 45/30kg
      80 bar over burpees 
      *18 minute time cap
      *Split up reps as desired. One person works at a time




      VR 22-11-2019:

      20 rounds on a 2 minute clock:
      11 lateral burpee over bar
      9 lateral box jumps overs 
      7 deadlift 90/60kg
      *The work must end by 1:45 out of your 2:00 clock each round. YOU MUST TAKE AT LEAST 15 SECONDS OF REST EACH CYCLE, reduce the reps of the movements as neeeded so that you can finish rounds on time.

      DO 21-11-2019
      WOD:
      Spend 20 minute to find single or double (Power) clean

      5 rounds for time: *30 minute cap
      20 kettlebell swing 24/16kg
      20 overhead walking lunge (10 steps while the right arm holds, then 10 while the left holds)
      40 double under
      400m run/1500 bike


      WO 20-11-2019WOD: 

      Part 1:
      On the 3:00 x 5 Rounds:
      12/9 Calorie Ski Erg
      6 Strict HSPU 
      30 Front Rack Barbell Lunge (50% 1RM FS)

      Rest 5 minutes, then Part 2:
      On the 0:00 – 40/27 Calorie Row
      On the 4:00 – 25/18 Calorie Row
      On the 7:00 – 25/18 Calorie Row
      On the 10:00 – 12/9 Calorie Row
      On the 11:00 – 12/9 Calorie Row
      On the 12:00 – 12/9 Calorie Row



      Di 19-11-2019
      WOD:
      3 rounds for time:
      15 front squat 60/45kg
      15 toes to bar
      5 minute rest
      For time:
      45 burpee over the ball 
      45 medball cleans

      Post WOD accessory work:
      5×10 double dumbbell strict press




      DO 14-11-2019

      10 minute EMOM:
      1 below the knee hang Clean @70%+ 

      WOD
      20 minute bike for max calories
      *On the 0-4-8-12-16 minute mark buy in with
      8 pullups
      8 burpee box jumps
      14 db front rack lunges  (walking or in place)

      *Modify reps of pullups to a set you can do unbroken or at most 2 quick sets
      *Goal is at least 90 seconds on the bike each round
      WO 13-11-2019
      Strength
      20-10-10-10, 60-65%, rest 2-3 minutes between each Back Squat
      Conditioning
      3 Rounds for Time:
      21 Dumbbell Front Squats 22,5/15kg
      15 Toes-to-Bar

       
      DI 12-11-2019
      7x(3+3),  AHAFA, go every 2 minutes HangPower Snatch + Snatch

      AMRAP in 20 Minutes:
      500m Row
      30 Squats
      10 Hang Power Snatches


      skill/strength Accumulate 50 kipping toes to bar (sub banded v-ups/or dragon flags)
      *6 minute time cap 
      WOD :For total time: 
      Accumulate 2 minutes in a handstand
      Then 3 rounds of 
      5 strict (L-)pullups
      10 burpees to a target above reach
      Then accumulate 2 minutes in a wall-sit
      Then 3 rounds of
      2 wall walks
      15 wallballs /medball cleans
      Then accumulate two minutes in a plank
      Then 3 rounds of
      15 pushup
      15 hollow rocks.

       
      DO 07-11-2019

      Back squat 5×5 @ 70%. 
      Superset with 20 second L-sit hold on boxes or paralettes
      WOD For time: 
      9-15-21
      power clean and jerk 45/30 box jump

      WO 06-11-2019
      A) 10 minute EMOM: 
      hang snatch + overhead squat @~65-80% 1RM snatch 
      WOD
      12x 1 minute on 1 minute off for max reps 
      1) Renegade row pushups
      2) clusters
      3) overhead lunges 
      4) floor press 
      *Modify to front rack lunges, or one arm in front rack and one arm overhead. 
      *You will get 3 rounds total of each movement

      DI 05-11-2019
      Strength :3 sets not for time of:  
      10 single leg RDLs/leg holding db or kb in each hand 
      8-10/side heavy single arm db push presses with 1 second hold at top of each rep
      5 false grip ring pullups 
      *20 minute cap
      WOD 3 rounds for time of 
      Bike 400m @F4/M5 
      20 alternating db hang snatches 22.5/15kg
      15 burpees over the db


      DO 31-10-2019

      WOD:

      1500m run
      Rest 3 minutes 
      Then immediately into:
      For time:
      15-12-9-6-3
      Handstand pushup
      x2 box jumps
      Post WOD:
      Max time in a handstand hold
      Max time hollow hold
      Cooldown:
      Spend 10 minutes doing some quality maintenance on your body with a lacrosse ball or foam roller.


      WO 30-10-2019
      Strength:
      12 rounds OTM:
      1 push press
      *Start at 85% and ascend if possible
      Wod
      8 x 2 minutes on 90 secs off alternating between:
      A) 75 double unders then max burpees box jumps overs
      B) Bike 500m then AMRAP
      10 kb swings
      12 air squats

       
      DO 24-10-2019
      Front squat: 4-5 sets x 5 reps
      Start @70% + ascend in weight each set as form allows 
      *25 minute time cap 

      WOD For total time 
      3 rounds of:
      8 pullups
      8 db burpee deadlifts 
      Rest 1 minute
      Then 4 rounds of:
      4 db devils press-6 db thrusters
      *13 minute time cap




      WO 23-10-2019
      30 minute partner AMRAP: 

      50 alt. db snatches 22,5/15KG
      50 burpees
      400m run
      50 box jump overs
      50 single arm OH db lunges
      400m run
      *One partner works at a time to accumulate total reps, except on runs where both partners run together


      DI 22-10-2019
       Tempo deadlifts 4×5 reps
      3 second descent on each rep 
      ~60-65% 1RM. 
      Superset with 10-15 deficit pushups and 10 db back flies

      WOD 10 minute AMRAP: 
      6 squat cleans 45/30KG
      10 abmat situps
      6 push jerks
      30 second plank hold on hands
      *One plank, keep the butt down and the shoulders directly over the hands

      WO 16-10-2019

      Romanian Deadlift 4×10 @50-60% 1RM deadlift 
      Superset with 10/side db bent over rows
      WOD 3 rounds for time of: 
      Run 500m or Cycle 1250m (1000 assualt bike)
      30 m oh lunges 22,5/15kg
      20 pullups
       

      DI 15-10-2019
      Power clean + hang clean. 
      Go every 75 seconds for 10 rounds. 
      WOD Every 3 minutes for 15 minutes: 
      10 overhead squats (50/35kg))
      10 bar facing burpees
      10 toes to bar
      10 air squats 
      *Aim for 60-90 seconds of rest.
      *Scaling option: 10-7-7-10 rep scheme
      *Scaling option: Regular burpees instead of bar facing


      DO 10-10-2019

      WOD  7 rounds
      Rest 2 minutes after every round
      200m ski
      50 double unders
      Row 250m
      10 erg burpees


      WO 9-10-2019
      Partner WOD:
      50-40-30-20-10 
      Bike erg cals
      OH squat 45/30kg
      burpees over bar 
      *35 minute time cap
      *One person works at a time. Split up reps as desired. 

      ​DI 8-10-2019
      A) For quality:
      4 rounds of 8 bulgarian split squats/side
      8 tempo ring row (3 seconds up-1 second pause at top)
      10 plyometric pushups. 

      B) 10-9-8-7-6-5-4-3-2-1 
      strict press 45/30
      db box step over 22,5/15kg

      * After each round 1 wall walk

      DO 3-10-2019
      strength : Back squat
      Find a heavy set of 5
      Then do 3 sets @90% of heavy 5 *25 minute time cap
      WOD 10 minute EMOM:
      6 box jumps
      4 touch & go power snatches
      3 overhead squats 50/35
      *Scale reps or weight to get 20-25 seconds rest each round


      WO 2-10-2019

      Partner wod
      Some 100's



      DI 24-9-2019 WOD:
      12 minute EMOM:
      1) 4-10 strict chinup (banded/
      2) 5-15( kipping )|toes to bar
      3) 30 sec side plank 6/6
      METcon:
      3 minutes max calorie row
      2 minute max burpee box jumps
      1 minute max power snatch 35/25kg
      Rest 3 minutes
      Repeat.



      VR 20-9-2019 WOD:
      “Chelsea”
      30 minutes OTM:
      5 pullup
      10 pushup
      15 air squat
      *If you fall behind the minute timer, work the remainder of the 30 minutes as an AMRAP.

      Cooldown:
      2 minutes of light work on each machine:
      Ski erg
      Bike erg

      DO 19-9-2019 
      Strength 4 rounds for quality: 
      8 strict press-10 bent over rows-10 db RDLs 
      *Strict press and bent over rows are with barbell with weight of choice
      WOD For time: 
      500m ski
      15 power cleans 60/45Kg
      15 bar over burpees
      10 power cleans
      10 bar over burpees
      5 power cleans
      5 bar over burpees
      500m ski

      WO 18-9-2019 
      WOD
      21-15-9 
      thruster 45/30kg
      box jump 
      Rest 5 minutes
      21-15-12-9 
      deadlift 90/60kg
      calorie row
      Rest 5 minutes 

      For quality: 
      3-4 rounds of 1 minute weighted plank (on hands)
      10 ring rows
      10 db bicep curl to press

      DI 17-9-2019

      Find a heavy clean and jerk in 25 minutes

      WOD 12 min alternating EMOM: 
      1) 5 touch & go clean & jerks @ 50-60% 1RM. 
      2) 40-60 double unders




      VR 13-9-2019
      @min 0: row 1000/900m. Min 6: row 500m. Min 10: row 250m. Min 12: row 500m. @ Min 16: row 1000/900m
      7-10 minute break 
       
      WOD 9×30 seconds on 30 off: 
      1) thruster 35/25Kg
      2) burpee
      3) abmat situp
      *So 3 total rounds of each






      VR 6-9-2019
      WOD:
      For time:
      5 wall climb
      10 power clean 60/45kg
      4 wall climb
      8 power clean
      3 wall climb
      6 power clean 70/55kg
      2 wall climb
      4 power clean
      1 wall climb 
      2 power clean
      At 15 minutes on the clock:
      50 v-up
      50 kettlebell swing 24/16kg

      Post wod:
      90 seconds per leg:
      Banded lunge stretch 
      Foam roll glutes
      Foam roll hamstrings
      Pigeon stretch
      Couch stretch


      DO 5-9-2019
      Skill:
      15 minutes alternating OTM:
      30 second handstand hold
      Max double under
      rest
      WOD:
      For time:
      400 meter ski
      40 bar facing burpee
      200 meter ski
      20 deadlift 100/70kg
      400 meter ski
      Cooldown:

      Foam roll glutes
      Foam roll mid back

      WO 4-9-2019

      100-80-60-40-20
      wallball
      box jump
      American kb swing 24/16kg
      *One partner works at a time. Split up reps as desired


      DI 3-9-2019
      4 rounds for quality:
      8 strict press
      10 bent over rows
      10 db/barbell RDLs 
      WOD For time: 
      30 toes to bar
      20 hand release pushups
      10 heavy squat snatch (70/50kg)
      20 hand release pushups
      30 toes to bar

      2 min max out cal of choise (AB/SKI/ROW)

      30-8-2019
      4 rounds for quality: 
      5 single arm db strict press +5 single arm db push press/side
      10 alternating db bench press tempo 2020 (5/side)
       3 broad jumps
      *On db bench press start with both arms locked out with a pair of dbs. Keeping one arm locked out, lower the other arm with a 2 second down and 2 second up tempo. Once that arm locks out, start lowering the other arm. Alternate till you get 10 reps
      WOD
      21-15-9 
      squat cleans 45/30kg
      pullups
      3x double unders
      *so 63-45-27 double unders
       

      29-8-2019

      Find a heavy snatch in 20-25 minutes
      WOD
      Every 3 minutes for 15 minutes: 
      18/15 calorie row+ 5 touch & go power snatches @~50-60% 1RM
      *For athletes with a lighter snatch 60-65% may be more appropriate



      28-8-2019

      Back squat
      Find a heavy set of 8
      Then do 2×8 @~90% of heavy 8
      *25 minute cap 
      WOD 3 rounds: 
      10 db burpee deadlifts 22.5/15kg
      15 toes to bar
      Rest 2 minutes
      Then 3 rounds: 
      10 db box step overs
      15 burpees
      *16 minute cap


      27-8-2019

      A) 12 min alternating EMOM: 
      1) 4-8 false grip ring pullups or 2-4 strict ring MU 
      *Scale to regular strict pullups on bar as needed 
      2) 30 second handstand hold or 15M HS walk or HS walk practice
      3) rest 
      WOD 14 minute AMRAP: 
      15 medballs cleans
      12 push press 45/30
      9 box jumps




      DO 08-8-2019
      AC 3 rounds: 
      Row 750m-Run 600m
      Rest 4 minutes after each round

      WOD 5 minute AMRAP:
      4 reps bear complex 45/30
      20 lateral hops over bar
      *1 rep bear complex is clean + thruster+ back squat + behind the neck press *Can consolidate it into a cluster + back rack thruster

      Post wod ab workout of coaches choise

      WO 07-8-2019
      strength: Clean + Hang clean. Go every 90 seconds for 10 rounds
      *Start at a moderate weight & ascend in weight as form allows  

      Wod ” Death Race” 
      5 rounds for time: 
      15 calorie bike-10 burpees
      *Sub row if no bikes available 
      WOD Notes 
      This WOD is a comptrain benchmark workout. It is intended to be done on an assault bike, but most will do it on the bike erg. This workout will test your physical aerobic capacity and also your mental toughness. As the name implies, the workout is meant to push you into the pain cave. Push hard and have some fun!


      DI 06-8-2019
      16 minute EMOM: 
      1) 3-6 bar MU or 5-10 chest to bar pullups 
      2) 4-8 strict HSPU 
      3) 6-8 double kb presses with 1sec pause at top.
      4) rest 
      WOD 3 rounds for time. Rest 2 minutes after every round: 
      15 db GTOH
      20 alternating pistols
      90 double unders 
      *20 minute time cap

      WOD Notes
      Since you get a 2 minute rest after every round, the intention is to push to do each movement in as few sets as possible. So aim for larger sets, but don’t rush any movement; smooth is fast. Consistency is key on rounds 2 & 3.



      MA 05-8-2019

      Partner WOD:
      I-go-you-go style for 4 rounds each:
      Run 200m+ 20 alternating db snatches
      Then I-go-you go for 1 round each: 
      100 double unders.
      Then I-go-you-go for 5 rounds each:
      10 toes to bar
      10 db box step ups
      10 single arm db overhead squats. 
      Then I-go-you-go for 1 round each: 
      100 double unders 
      *40 minute time cap 

      VR 02-8-2019
      Strength: Back squat:
      3×3 reps tempo 3311 (3 seconds down-3 second pause)
      Then 3×8 (no tempo)
      All sets @65-70% 
      *25 minute time cap

      WOD 10 minute EMOM: 
      5 touch & go power cleans 60/45kg , then max box jumps in remaining time.


      DO 01-8-2019

      Go every 90 seconds for 8 rounds: Snatch high pull + Snatch + Overhead squat 

      WOD 21-18-15-12-9-6-3
      burpee
      Overhead squat 45/30kg 
      *15 minute cap

      WO 31-7-2019 16 minute EMOM:
      1) 5 strict pullups + 5 kipping pullups 
      *Scale reps up or down as desired. Ex: 4+4 or 6+6  
      2) 4-8 strict HSPU 
      3) 5 per arm single arm db strict press (choose challenging weight)
      4) rest 
      WOD
      3 rounds for time:
      bike 1000 m
      25 medball situpsshots
      50 mountain climbers 
      *17 minute cap



      DI 30-7-2019
      Every 2 minutes for 8 rounds: 
      1 front squat + 2 split jerks 
      * Start @65%+ 1RM split jerk and ascend in weight every 1-2 rounds 
      as form allows 

      Wod 15 minute alternating EMOM: 
      1) 15 heavy russian kb swings 32/24kg
      2) 5 touch & go power clean + jerks (weight of choice) 
      3) rest 


      MA 29-7-2019
      Deadlifts: 4×8 @65-70%. 
      Superset with 8/leg front foot elevated db lunges 

      WOD Jackie
      For time: 
      1000m row
      50 barbell thrusters
      30 pullups



      VR 25-7-2019
      Snatch double

      Go every 2 minutes for 8 rounds. 
      Reset between reps. 
      Work up to a heavy double for the day 

      WOD Every 4 minutes for 20 minutes: 
      25-30 medball cleans
      3-5 ring MU *Scale to 5-10 ring/bar dips/ push ups
      (Rx-Plus):30 medballs cleans + 5 ring MU 

      DO 25-7-2019
      For quality accumulate: 
      30 strict toes to bar + 40 kipping pullups + 2 minutes ring support hold 
      *Split up into big or small sets as desired 
      *16 minute cap  
      WOD For time: 
      Ski 400m
      Then 5 rounds:
      3 touch & go clean and jerks 70/50kg
      6 burpee box jump overs
      Then row 800m



      WO 24-7-2019

      Partner WOD: 
      80 cal bike erg
      60 wallballs/ medball cleans
      40 power snatches 45/30
      20 burpee box jump
      10 ring MU or ring pullups
      20 burpee box jumps
      40 power snatches
      60 wallballs/medball cleans
      80 cal bike erg 
      *Partners split up reps as desired. One person works at a time
      *40 minute ca

      DI 23-7-2019

      Overhead squats: 4×5 reps.
      Start @ a moderate weight and increase as form allows.
      Superset with 5-8 double kb snatches.
      *Scale to 5/side single arm kb snatches 
      WOD
      5×2 minutes on 1 min off: 
      10 db devils press (20/18/15/10) weight suggestions
      kg-max double unders in remaining time 






      MA 22-7-2019 
      Front squat: 4×5
      *Start at a moderate weight and increase each set. Go 5-10kg heavier than last week
      *Superset with core movement/hold of choice 
      10 minute AMRAP: 
      6 CTB
      6 hand release pushups
      9 American kb swings 32/24kg



      VR 19-7-2019 
      For quality accumulate
      30 strict pullups + 40 kipping toes to bar + 3 minutes in a handstand
      *Split up into big or small sets as desired 
      *16 minute cap 
      B) 25-20-15-10-5 
      bike erg cals
      deadlift 70/50Kg
      box jump
      *20 minute cap 



      DO 18-7-2019
      Crossfit
      Partner WOD: 
      I-go you-go style for 3 rounds each:
      15 db squats
      15 box jump overs 
      Then I-go-you-go style for 3 rounds each: 
      15/12 cal bike erg-10 db devils press
      Then I-go-you-go style 3 rounds each: 
      100 double unders
      *Db devils press is a db burpee into a double db snatch 
       


      WO 17-7-2019
      strength: Deadlifts: 4×8 @ ~65%
      Superset with 8/leg front foot elevated db lunges with dbs
      (front foot on 20kgb plate) 
      WOD 3 rounds for time of: 
      15 push jerks 45/30kg)-15 overhead squats
       Coaches choice abs 



      DI 16-7-2019
      @ min 0: Run 800m or double in bike so1600m
      @ Min 7: Run 500m
      @ Min 11: Run 200m
      @ min 13: run 500m 
      @ minute 17: run 800m 
      WOD 12 minute alternating EMOM: 
      1) 5-10 strict HSPU 
      2) 2-5 ring MU 
      3) 30 secs double db OH walking lunge
      *Scale to FR lunge as needed. Use weight of choice 


      Front squat: 4×5
      *Start at a moderate weight and increase weight each set
      *Superset with 5-10 reps of gymnastics weakness of choice
      *Examples: pushups/pullups/dips/toes to bar/MU
      6 rounds for time: 
      6 db/kb deadlifts
      6 db/kb hang squat cleans
      6 db/kb push press
      6 db/kb FR or OH lunges 
      Bike 500M M6/F4 (300M assault)
      Rest 2 minutes after each round. 

      DO 11-7-2019
      50 medball cleans/wall balls
      50 double unders
      50 alternating db snatches
      50 double unders
      25 pullups
      50 double unders
      50 mountain climbers
      50 double unders

      *EMOM: 5 burpee buy in start a 0.00 
      *25 minute cap 
      *Scaling option: 3 burpees per minute


      WO 10-7-2019
      1 snatch high pull + 1 snatch
      *Reset between reps 
      *Go every 90 seconds for 10 rounds
      *Start around 60% 1RM and ascend in weight as form allows
      WOD 2 rounds, each for time. 
      Rest 4 minutes between rounds
      1100m/1000m row-100 double und


      Di 9-7-2019

      For quality accumulate: 
      30 strict toes to bar + 40 kipping pullups + 2 minutes ring support hold 
      *Split up into big or small sets as desired

      16 minute cap 
      WOD 3 rounds for time of : 
      10 power snatches 45/30kg
      10 burpees otb
      10 clean and jerks
      10 ring dips


      VR 05-7-2019

      Strength:
      20 minutes to build to a 1RM strict press
      WOD:
      10 rounds for time: *15 minute cap
      5 handstand pushup (strict if possible)
      7 front squat 50% of 1RM
      30 double under (60 single skip)
      Cooldown:
      500m row holding 20 s/m


      DO 04-7-2019

      Strength:
      5-5-3-3-3-1-1-1-1
      *Build to a 1RM front squat.
      Intervals
      4 rounds 1 minute AMRAP at each station, 30 seconds to rest and rotate:
      Ski cal
      Bike cal
      Row cal
      *Try to keep your numbers consistent with each movement through all 4 rounds.


      WO 03-7-2019
      Skill
      Power Snatch + Hang Power Snatch + Hang Squat Snatch
      9x1, AHAFA, go every 90 seconds
      Conditioning
      E5MOM for 20 Minutes (4 Rounds):
      - 21/15 Calorie Row
      - 15 Lateral Burpees-Over-Bar
      - 9 Power Snatches, 50/35KG

      Time Cap Each Round: 3:00



      DI 02-7-2019
      Warming up :pullups,bike,

      Every 3 minutes for 5 rounds:

      5 Pull Ups
      10 db GTOH 22,5/15 Kg
      16 Jumping Lunges
      500m bike
      Rest 5-10 Minutes
      Every 3 minutes for 5 rounds:
      1 minute max cal on erg of choice 








      VR 26-6-2019
      Skill/strength
      Every 90 seconds for 8 rounds: 2 push presses + 1 split jerk
      Ascend in weight as form allows

      WOD for time:
      15 L-sit pullups
      20 db box step ups 15/22,5kg
      10 wall walks
      20 db GTOH
      15 ring dips
      20 burpee pullups
      *Sub regular strict pullups for L-sit pullups
      *Sub 30 (ring)Pushups for ring dips

      Aerobic Capacity:
      Accumulate 250/200 cals on the bike erg
      Every 3 minutes (starting @min 3) get off the bike and do 1 round of an ascending ladder of pushups,russian kb swings24/16, box jump overs
      *For intermediate and above athletes, start at 3-3-3 and add 3 reps every round
      *Example: Bike until 3 minutes, then do 3 pushups-3 kb swings-3 box jump overs, then bike until 6 minutes, then do 6-6-6, then bike until 9 minutes and do 9-9-9, etc etc until you hit 250/200 cals
      *For beginner athletes start at 2-2-2 and ascend by 2 reps every round and scale to step overs.
      *30 minute time cap. If you do not finish the round of pushups/swings/box jumps in the 3 minute time frame, your workout is over regardless of how many calories you have accumulated.
       
       



      DO 25-6-2019
      4 rounds for quality:
      back rack weighted box step ups 8/leg
      30m upside down kb carry (15m/arm)
      db suitcase deadlifts 8/side
      *20 minute time cap

      WOD:18 squat cleans and jerk for time. 70/50KG
      (4 min time cap)


      WO 25-6-2019
      20 minute AMRAP:
      500m Row-15 Deadlifts 90/60
      50 Double under
      15 Toes to bar

      Rest 5 minutes
      2 minute AMRAP:
      Max hand release pushups
      *Knees cannot touch ground at any point
      Postwod: Lacrosse ball pecs or rotator cuff recovery


      DI 25-6-2019 
      Skill:
      5 rounds:
      5 snatch drop
      5 low hang to finish pulls
      5 high hang snatch
      *Start with just the bar and increase load while focussing on timing and positioning.

      WOD:
      This workout is intended to be completed with a single movement from the list. Thus, it requires a bit of pacing as the rep total will be significant. If you have issues of injury type pain consider using a different movement to continue rather than forcing injury.
      12 minute AMRAP:
      Choose from the list below:
      GHD situp
      Calorie ski
      Toes to bar
      V-up
      Abmat situp
      *At the call of go and every 90 seconds until 12 minutes, complete 10 kettlebell swing 24/16kg




      VR 21-6-2019 
      Skill :some handstands

      6 rounds for time:
      24 double under
      12 bar facing burpee
      6 deadlift 90/70 KG


      DO 20-6-2019
      Strength/skill 12 minute EMOM:
      Min 1-6 : 1 power clean + 1 full clean @ 65-75%
      *Reset after each rep
      Min 7-12: 1 full clean @ 75%+
      WOD 5 rounds for total time:
      12 toes to bar
      10 pullups
      8 touch & go power clean & jerks 60/45kg
      Rest 90 seconds after every round
      *Try to go unbroken on clean and jerks


      WO 19-6-2019
       4 rounds for quality:
      1 heavy kb turkish get up/arm
      10 barbell goodmornings (weighted as desired)
      20M double kb front rack lunge
      WOD for time:21-15-9
      overhead squat
      push press (45/30KG)
      box jumps


      DI 18-6-2019
      Partner WOD:
      Run 200m-Run 400m-Run 600m-Run 800m-Run 600m-Run 400m-Run 200m
      After every run complete 20 power cleans-20 front squats-20 push jerks (45/30)kg
      *Partners run together. On barbell movements, one person works while the other rests to complete total reps



      VR  14-6-2019​
      Back squat
      1×1@ 90-93% 1RM
      Then 2×5 @ 73-75%
      Then 2×10 @ 63-65%
      *25 minute cap
      metcon:
      10 minute ascending ladder:
      30 DU (60 single unders)
      1 db burpee snatch 22,5/15kg ,1 db thruster, 1 db front rack lunge
      30 DU- 2 of each db movement
      30 DU-3 of each..etc etc
      *Lunges are total reps, not per side
      post wod: Mobility/ recovery: 


      DO 13-6-2019​
      Skill: 12 minute EMOM:
      Min 1-6 : 1 power snatch + 1 snatch @ 65-75% 1RM (reset after each rep)
      Min 7-12: 1 snatch @75% +
      WOD 15 min alternating EMOM:
      1) 1-2 strict (L) pullups
      2) 6-8 heavy alt db power snatches >15 >22,5Kg
      3) 30-50 double unders



      WO 12-6-2019​
      Partner WOD:
      I-go-you-go for 5 rounds each of
      10 thrusters 45/30 
      10 burpees over bar
      Then I-go-you-go for 5 rounds each of
      50 double unders
      15 box jump overs 
      *Sub 75 single unders .




      WO 05-6-2019​

      WOD
      With a partner complete:
      50-40-30-20-10
      power snatch 35/25kg or 45/30kg
      wallball
      burpee
      bike erg cals
      *One person works at a time. Split up reps as desired.


      DI 04-6-2019​
      WOD
      Every 5 minutes for 30 minutes complete:
      6 touch & go deadlifts 115/90KG
      15 burpees over bar
      row 300m/250m
      *If not getting at least 2 minutes rest, scale to 10 burpees
      *Deadlifts should be heavy, but you should be able to do 6 unbroken with a flat back



      ZA 01-6-2019​

      Skill: 10 minute Bar MU or HS walk practice
      WOD 10-8-6-4-2
      bar muscle up-burpee tuck jump
      7,5m handstand walk after each round
      *17 minute cap
      *Scaling options:
      **Reduce rep scheme to 8-6-4-2-2 with bar MU
      **Do 10-8-6-4-2 chest to bar pullup/strict pullup- burpee tuck jump
      **Scale HS walk to 2-3 wall walks or 30 shoulder taps
      Rest 5 minutes
      post wod 5 min max calorie test on concept2 of choice





      VR 31-5-2019​

      For quality:
      10-8-6-4-2
      strict ring dip-kipping toes to bar
      After each round 3 broad jumps for max distance
      WOD:
      20 minutes to find a heavy unbroken complex of
      5 deadlifts-5 hang power cleans-5 push jerks-5 front squats
      *Take 3-5 full attempts.


      DO 30-5-2019​
      Skill: 1 hang snatch + 1 snatch + 6 second lower from the hips to ground
       Go Every 2 minutes for 8 rounds
      *Ascend in weight as form allows
      WOD 15 minute AMRAP: (outside?)
      15 wallballs 
      15 box jumps
      15 db GTOH 22,5/15kg


      WO 29-5-2019​
      Skill 16 min alternating EMOM:
      1) 10-12 (db) RDLS
      2) 5 reps bench press
      3) 5 weighted strict pullups
      4) rest
      *Can sub floor press for bench press
      *Scale to regular strict pull-ups or jumping pull-ups with slow negative
      WOD 3 rounds for time: NONA
      Run 500m
      15 front squats
      12 clean and jerks 45/30Kg
      9 bar facing burpees
      *18 minute time cap

       

      DI 28-5-2019​

      Skill: hang power cleans.

      30 minute EMOM:
      1) 5 hang power cleans + 10 front rack lunges (45/30kg) 
      2) 15-18/12-15 cal row or bike
      3) rest

      ZO 26-5-2019​
      Metcon Class
      A) 10 rounds for time of :
      30 double unders
      10 alternating kb front rack lunge 24/16kg
      Rest 5-10 minutes
      B) 10 minute AMRAP:
      bike/row14/10 cal
      12plate GTO 20/15kg



      Partner WOD:
      4 rounds for time of
      50 calorie row
      30 pullups
      20 power cleans 70/50kg
      30 pushups
      50 double unders/person
      *Partners can split up reps however desired except for double unders. On double unders, one partner must perform all 50 before the next partner can perform 50.


      VR 24-5-2019​

      strength
      Back squat 5×5 @70%

      WOD For time:
      Run 800m-50 burpee box jump overs
      *11 minute time cap



      DO 23-5-2019​

      Skill:
      16 min alternating OTM:
      5-10 high quality ring row
      5-10 strict handstand pushup

      WOD:
      2 rounds for time:
      16 thruster 45/30kg
      14 toe to bar
      12 power snatch
      *This workout begins with a 500 meter run as well as a 500 meter run in the middle and at the end.


      WO 20-5-2019​
      As a Team of 2, AMRAP in 24 Minutes, alternating rounds:
      36 Double-Unders
      15 MedBall Cleans
      12 DB Snatches, 22,5/15kg (Alt)
      9 Toes-to-Bar

      DI 20-5-2019​
      Strength:
      5 superset rounds on a 3 minute clock:
      5 deadlift and up
      Max set quality push ups 

      WOD:
      15 minute AMRAP:
      9 overhead squat45/30kg
      6 sumo deadlift high pull
      9 knee to elbow
      At the beginning and every 3 minutes you must complete 12 lateral bar over burpee

      MA 20-5-2019​
      WOD:
      30 minutes alternating OTM:
      5 power clean
      5 front squat
      5 push jerk
      *After the 3 minutes using your first weight, add the appropriate load and repeat. If you fail to complete your 5 reps in the given minute then you must reduce your load to a sustainable point and continue lifting 5’s OTM until 30 minutes has expired. This is intended to be done in unbroken sets.


      ZO 19-5-2019​

      Metcon Class
      3 round for time:
      Bike 2000m
      50 medball cleans
      25 hand released push ups
      50 mountain climbers

      Wod
      Strength :Front squat 5×5 @65-70%
      10 minute AMRAP:
      3 bar MU-6 HSPU-9 hang squat cleans 50/35)Kg
      *Scale to 3 box bar MU or 3-6 kipping chest to bar depending on ability


      ZA 18-5-2019​

      TBA @Box

      VR 17-5-2019​

      2 min on 2 min off:
      5 burpees
      15 russian kb swings 24/16kg
      20 lateral hops over bar
      Then max power snatches (35/25Kg)in remaining time
      *Workout stops when you get 100 power snatches
      *10 round cap


      ​DO 16-5-2019​
      16 minute Alternating EMOM:
      1) 10-12  Romanian deadlifts
      2) 6-8  seated presses
      3) plates carry 40 m. 20/15kg
      4) rest

      WOD
      1 minute max rep strict pullups
      2 minutes max air squats
      3 minutes max calorie row
      Rest 3 minutes
      Repeat


      WO 15-5-2019

      10 minute EMOM:
      1 snatch+ 1 OH squat @75-85%
      WOD
      5 rounds for time:
      Run 200m w/plate (20/10Kg)
      12 plate GTOH
      12 OH plate lunges
      30 double unders




      DI  14-5-2019

      warming up with tabatta

      for time:
      50 wallballs
      40 burpees
      30 power clean 60/45kg
      20 chest to bar pullups
      10 wall walks


      VR  9-5-2019 For quality:
      10-8-6-4-2
      Strict HSPU
      Strict toes to bar
      After each round 30 m double kb overhead walk
      *Scale strict HSPU to box HSPU
      *Add deficit to strict HSPU if 30 reps is not challenging
      WOD
      3 rounds for time of:
      Row 500m
      20 lateral hops over erg
      10 overhead squats 70/50KG
      *16 minute cap


      DO 8-5-2019 

      Turkish getup: find heavy single both arms

      For time:
      100 double unders
      50 burpees
      40 kb swings 24/16kg
      30 single arm OH kb lunges (switch arms at 15 reps)
      20 single arm kb hang clusters (switch arms at 10 reps)


      WO 7-5-2019 

      Emom 10 min 

      Clean and Jerk (75-85%)
       
      Wod:
      21-18-15-12-9-6-3
      Kb swings 24/16KG
      Pullups
      Bike
      Push ups

      DI 7-5-2019 

      for time: 4 rounds of :
      500 Row-Erg and 400 Ski-Erg
      3 min rest.
       
      9 rounds of 30 sec on and 30 sec off
      *db power clean 22,5/15kg
      *boxjumps overs
      *medball cleans.
      VR 3-5-2019

      12 minute alternating EMOM:
      1) 4-5 strict tempo pullups (1 second pause at top, 3 secs down)
      2) 5-10 kipping HSPU
      3) rest

      B) 15 minute AMRAP:
      10 power cleans 50/35kg
      20 chest to bar pullups
      30 medball cleans
      40 abmat situps

      DO 2-5-2019

      To Be announced @ the box

      WO 1-5-2019
      Partner I-go-you-go style:
      10-9-8-7-6-5-4-3-2-1
      thrusters 50/35kg
      V-ups
      2x lateral hops over the bar
      *After each round run 200m together

      ​DI 30-4-2019

      Strength/Accessory:
      10 minutes OTM:
      5 press in snatch
      *Start with a barbell Or lower and ascend in load if possible
      WOD:
      For time:
      100 bar facing burpee  (Open standards) 
      *Each minute you must perform a set of power cleans starting at 1 
      Perform power cleans using 30-40% of your clean max.




      VR 25-4-2019

      A) Go every 2 minutes for 8 rounds:
      1 power clean + front squat + split jerk
      *Start at a medium heavy weight. Ascend in weight as form allows

      WOD
      5 rounds for time:
      6 ring dips
      8 burpees over db
      12 single arm OH db lunges (22,5/15kg)(6/arm)
      Bike 500m
      *16 minute cap

      DO 25-4-2019
      Crossfit
      A) 12 minute EMOM:
      1) 5-7 strict tempo TTB *3 second descent
      2) 7-10 tempo pushups  *3 second down + 2 sec pause @ top
      3) rest

      Metcon Class
      Every 3 minutes for 10 rounds alternate between A & B:
      A) 15/12 calorie bike + 12 burpees
      B) 60 double unders + 12-15 thrusters 35/25kg

       
      WO 24-4-2019
      WOD
      'Kelly'
      5 Rounds for time of:  
      400m Run  
      30 Box Jumps, 
      30 Wall-Ball Shots,




      GOOD FRIDAY WORKOUT
      Start of the Summer
      16.30 no 17.30
       
      Barbells & Burgers
      Friday late afternoon 1 WOD only
      16.30 and outside celebrating the first nice weather
      AND…
      Followed by Burgers on the BBQ
       
      Bring boozzzz and Fish (if you’re not a meat lover) or Veggies


      DO18-4-2019

      4 rounds for time:
      Run 500m
      10 burpees
      Run 500m
      15 Kb thrusters (16/12/8)KG



      WO17-4-2019
      Snatch complex( hang snatch + snatch)
      (1+1) *8 every 90 sec

      5 rounds for time of
      10 burpees to a target
      10 toes to bar
      10 air squats
      Rest 1 minute after each round



      DI 16-4-2019

      Front squat 3-3-3-3

      12 minute AMRAP:
      9 power cleans 45/30kg
      9 pullups
      9 box jumps
      27 double unders








      VR 12-4-2019A

      WOD
      In a 5:00 Window 
      Buy-in: 50/35 cal row. 
      Time remaining AMRAP 12 deadlifts-8 box jump overs (90/60)kg or 70/50kg
      Rest 5 min 
       In a 5:00 window buy in 35/25 calorie row
      Time remaining AMRAP: 8 deadlifts-8 box jump overs (100/70)kg or (90/60)kg
      Rest 5 minutes
       In a 5 minute window buy in 20/15 cal row.
      Time remaining: 4 DLs (125/90)kg or (100/70)kg-8 box jump overs 
      *If you cannot maintain a pace on the rower of 1100 cal + for men and 900 
      cal + for women, scale each row by 5 calories to get enough time on the AMRAP


      DO 11-4-2019
      Strength: Every 90 seconds for 8 rounds:
      2 push presses + 1 split jerk
      Ascend in weight as form allows

      Wod: Accumulate 250/200 cals on the bike erg
      Every 3 minutes (starting @min 3) get off the bike and do 1 round of an ascending ladder of pushups-russian kb swings (24/16kg)-box jump overs



      WO 10-4-2019
       Every 75 seconds for 10 rounds:
      1st 5 rounds: 1 Power snatch + 1 hang power snatch
      2nd 5 rounds : 1-2 power snatches
      *Start @ ~50% 1RM Snatch and ascend in weight as form allows 
      20 minute alternating EMOM:
      1) 16/12 calorie row
      2) 40-60 double unders
      3) 16/12 calorie bike
      4) rest
      Rx
      18/14 cals
       

      DI 09-4-2019

      5 Rounds for time:
      30 M walking lunge 8-16Kg
      20 seconds L-sit
      15 M handstand walk



      MA 08-4-2019


      2rounds for time

      800M Run
      40/30 cal Bike
      20 Squatcleans 60/45

      rest 5 min

      10/20/30

      Wallball shots
      Cal Row

       

      VR 05-4-2019

      3 Rounds for Time:
      15 Burpee Box Jump-Overs
      15 Power Snatches, 45/30KG
      100 Double-Unders
      15 Toes-to-Bar
      3 Strict (Hs)PU
      Rest 3 Minutes

      DO 04-4-2019

      Strength
      5x6-8 AHAFA; A2 (Weighted) Chin-Up rest 15 sec before
      5x10 AHAFA ;  Dumbbell Z-Press rest 1 minute
      Conditioning
      3 Rounds for Time:
      12 Back Squats,60/45kg
      18 Calorie Row
      24 American Kettlebell Swings, 24/16 kg
      Rest 1 Minute



      WO 03-4-2019
      Skill:
      12 minute alternating OTM:
      45 seconds of box circles
      5 strict toe to bar

      WOD:
      8 minute AMRAP:
      10 chest to bar pullup
      14 dumbbell snatch 22,5/15kg
      30 double under (30 seconds practice)



      DI 02-4-2019

      As a Team of 2, alternating rounds, 10 Rounds for Time:
      12 DB OH lunges 6LR 
      9 Deadlifts, 100/70
      12 Barbell Jump Overs


      DO 27-3-2019

      2 Rounds (24 Minutes) for Total Reps --

      AMRAP in 4 Minutes:
      3 Dumbbell Snatches, 22,5/15kg
      3 Chest-to-Bar Pull-Ups
      6 Dumbbell Snatches
      6 Chest-to-Bar Pull-Ups
      9 Dumbbell Snatches
      9 Chest-to-Bar Pull-Ups
      ... etc., increasing Snatch and Pull-Up reps by 3 each set.

      Rest 2 Minutes

      AMRAP in 4 Minutes:
      3 Box Jump-Overs, 
      8 Double Dumbbell Shoulder-to-Overhead, 22,5/15Kg
      6 Box Jump-Overs
      8 Double Dumbbell Shoulder-to-Overhead
      9 Box Jump-Overs
      8 Double Dumbbell Shoulder-to-Overhead
      ... etc., increasing Jump-Over reps by 3 each set.

      Rest 2 Minutes

      WO 27-3-2019
      Strength:
      20 minutes to find 1RM deadlift
      WOD:
      10x250m row, ski or bike (500m), rest 1 minute between efforts.


      DI 26-3-2019
      Mobility:
      Time to make those shoulders supple!
      WOD:
      6 rounds:
      45 seconds on : 15 seconds of rest
      Row
      Wall sit
      Ski
      Handstand hold


      VR 22-3-2019

      WOD: *20 minute cap
      For time:
      20-15-10-5
      Burpee over Lateral bar
      Back squat 60/45KG
      GHD situp (sub 2x Ab Mat situp if you wish/or need)
      Deadlift 

      Post WOD:
      For time:
      30 box step overs
      *Select an appropriate set of dumbbells that you think you will be able to ALL 30 REPS UNBROKEN!


      DO 21-3-2019

      Strength
      15 minutes to work to a heavy single Power Clean + Push Jerk
      Conditioning
      AMRAP in 2:00 -- Power Clean + Push Jerk, 85%
      Rest 2:00
      AMRAP in 1:30 -- Power Clean + Push Jerk, 75%
      Rest 1:30
      AMRAP in 1:00 -- Power Clean + Push Jerk, 65%

      Cash out....

      WO 20-3-2019

      Strength
      5x5, AHAFA, go every 2 minutes Thrusters
      Conditioning
      3 Rounds for Time:
      1:00 12/9 Calorie Row + AMRAP Thrusters, 45/30KG
      2:00 Rest
      1:00 12/9 Calorie Row + AMRAP C2B Pull-Ups
      2:00 Rest



      DI 19-3-2019
      Skill: 
      Jump rope:
      Learn the basic bounce and work on forward and backward single unders. 
      WOD:
      5 rounds for time: *10 minute cap
      2 wall climb
      6 toes to bar (scale up to 3 bar muscle ups if you are capable)
      12 dumbbell snatch 22.5/15kg



      VR 15-3-2019

      Strength
      15 minutes to work up to a heavy single Snatch
      Conditioning
      EMOM for 12 Minutes --
      Minute 1: 10-15 Chest-to-Bar Pull-Ups
      Minute 2: 3 Snatches, 75% of HS

      DO 14-3-2019

      WOD:
      5 minute AMRAP:
      5 dumbbell ground to overhead 22.5-15Kg L/R
      5 ring rows
      -Rest 3 minutes
      5 minute AMRAP:
      10 thruster 45/30
      10 pullup
      -Rest 3 minutes
      5 minute AMRAP:
      15/12 Calorie ski
      15 pushups
      -Rest 3 minutes
      5 minute AMRAP:
      30 double under
      5 power snatch 60% + of 1RM snatch



      WO 13-3-2019

      Warm-up/activatie/prep

      18 min Amrap
      1 Round "Mary"
      1 Round "DT"
      in duo's relay.


      DI 12-3-2019

      Mobilze /stretch 

      WOD:
      5 rounds, 1 minute at each station and 2 minutes of rest between rounds:
      Bike calories
      Double under
      Russian kettlebell swing 32/24
      GHD situp/V-up/Ski-erg


      MA 11-3-2019

      Strength

      7x3, 75-85%, go every 2 minutes Back Squat
      Conditioning
      5 Rounds for Time:
      30 Double-Unders
      9 Thrusters, 60/45kg
      30 Double-Unders
      12 Lateral Burpees-over-Bar



      VR 07-3-2019

      19.3


      DO 07-3-2019

      Skill
      Chest-to-Bar Pull-Up Skill Work
      20 Minutes
      Conditioning
      Every 2 Minutes for 10 Minutes (5 Sets):
      15 Burpee Box Jump-Overs
      12 Chest-to-Bar Pull-Ups


      WO 06-3-2019

      Strength
      EMOM for 10 Minutes:
      2 Power Cleans + 2 Push Jerks, 65-75%
      Conditioning
      3 Rounds for Time:
      27 Hang Power Cleans, 50/35kg
      500/400m Row
      21 Push Presses, 50/35kg



      DI 05-3-2019

      Skill: Pullups,
      hangs, active hangs ,swings, active swings , strict pullups slow with partner(s)
      kipping , kipping pullups.

      For time:
      “Annie”
      50-40-30-20-10 (scale x2 single under)
      Double under
      Ab-Mat situp


      VR 01-3-2019

      7x5, go every 90 seconds, AHAFA Power Snatch
      Conditioning
      AMRAP in 14 Minutes:
      10 Power Snatches, 45/30
      20 Lateral Burpees-Over-Bar
      30 Med Balls cleans
      50 Double-Unders

      WO 27-2-2019

      Skill
      Muscle-Up Skill Work
      20 Minutes
      Conditioning
      AMRAP in 20 Minutes:
      1000m bikeerg
      15 Clean & Jerks, 60/45kg
      5 Ring Muscle-Ups

      DI 26-2-2019
      Strength
      7x3, 75-85%, go every 2 minutes Back Squat
      Conditioning
      3 Rounds for Time:
      20 Toes-to-Bar
      20 Handstand Push-Ups
      20 Box Jumps


      VR 22-2-2019
      Strength
      Power Snatch + Hang Squat Snatch + Squat 
      Snatch
      7x(3+2+1), go every 2:00, AHAFA 
      Conditioning
      2 Rounds for Time:
      30 Power Snatches, 35/25kg
      30 Toes-to-Bar

      WO 20-2-2019
      Strength
      5x5, 80%, same weight across, rest 2:00 Front Squat
      Conditioning
      21-18-15-12-9-6-3 Reps for Time:
      Burpee Pull-Ups
      Front Squats, 60/45kg


      DI 19-2-2019
      Partner WOD:
      10 minute AMRAP:
      Calorie row
      *Your partner must hold a plate 20/15kg overhead for work to be completed. Switch as needed.
      2 minute rest
      15 minute AMRAP: 
      30 medball cleans
      20 pullup


      DO 14-2-2019
      Strength:
      7 superset rounds on a 3 minute clock:
      5 push press at 75-85% of 3RM push press
      Perform a set of single, double, or triple unders. Focus on technique and quality of movement and work for 30-45 seconds

      WOD:
      4 rounds on a 3 minute clock:
      5 handstand pushup (work strict or deficit if possible)
      10 band resisted lateral out and back (per side)
      15 toes to bar
      20 air squat
      *Reduce the rep counts if needed, you should end each round at least 30 seconds before the 3 minute splits.
       
      WO 13-2-2019
      Strength:Deadlift
      A 15:00 to work up to 10 rep max, rest 4:00 before B deadlift
      AMRAP in 1 Minute: 
      Deadlift, 90% of A
      Conditioning
      AMRAP in 15 Minutes: 
      150 Double-Unders
      30 Burpees otb 
      100 medball cleans
      30 push press 50/35kg



      DI 12-2-2019
      Strength:
      20 minutes to establish a 1RM power clean
      WOD:
      3 minute AMRAP:
      Burpee box overs
      90 second rest
      3 minute AMRAP:
      Back squat 50/35kg
      90 second rest
      For time:
      30 power snatch 50/35kg
       
       

      ​DO 7-2-2019

      3 Rounds for Total Calories Rowed:
      In 7 Minutes --
      - 6 strict pull ups
      - 20 Burpees, to a Target
      - 20 Dumbbell Snatches, 22,5/15kg, alternating
      - 20 Overhead Squats, 45/30kg
      - AMRAP Calorie Row
      Rest 4 Minutes


      WO 6-2-2019


      WOD:
      Death by:
      1 power clean 60/45kg
      *Rest the minute immediately following the death
      Immediately followed with:
      2 medball cleans

       



      DI 5-2-2019


      AMRAP in 16 Minutes:
      100 Double-Unders
      50 Pull-Ups
      40 Kipping Handstand Push-Ups
      30 Shoulder-to-Overhead, 50/35
      30 Front Rack Lunges, 50/35

      VR 1-2-2019

      Strength
      Every 2 Minutes for 14 Minutes:
      1 Snatch Pull + 1 Low Hang Squat Snatch (below the knee) + 1 Hang Squat Snatch (above the knee)
      WOD
      21-18-15-12-9-6-3 Reps for Time:
      Power Snatches, 35/25Kg
      Toes-to-Bar



      ​DO 31-1-2019
      Strength
      5x1-5, rest 2:00 Strict Ring Muscle-Up
      or work for dips/pulls/ transitions
      WOD 
      Every 4:00 for 20:00 (5 Sets) 
      75 Double-Unders
      6 Touch-and-Go Power Snatch, 60% of 1RM
      3-7 Ring Muscle-Ups

      Sub
      Double-Unders: 50 per set
      Ring Muscle-Ups: 5 Chest-to-Bar Pull-Ups + 5 Ring Dips per set




      WO 30-1-2019
      Strength:
      On a 2 minute clock, strict press:
      3×5 (70%+)
      3×3 (80%+)
      3×1 (90%+, build to 1RM for the day)
      WOD:
      For time: *15 minute cap
      100 double under (2 minute window)
      15 clean 70/50kg
      50 bar facing burpee
      15 clean
      100 double under

      DI 29-1-2019

      AMRAP in 16 Minutes:
      20 Calorie Row
      20 Box Jump-Overs,
      20 Single Arm DB Push Press, 22,5/15Kg (10/side)
      20 GHD Sit-Ups




      DO 24-1-2019
      Open Prep
      'CrossFit Games Open 17.1'
      For time:
      10 snatches
      15 burpee box jump-overs
      20 snatches
      15 burpee box jump-overs
      30 snatches
      15 burpee box jump-overs
      40 snatches
      15 burpee box jump-overs
      50 snatches
      15 burpee box jump-overs

      M: 22,5kgdumbbell 60cm box
      F: 15kg  dumbbell  50cm box



      WO 23-1-2019

      Strength: 1RM Squat Clean. (20 min)

      For Time:
      50 Shoulder-to-Overhead, 70/50kg
      75 (Chest-to-Bar) Pull-Ups 
      200 Double-Unders


      DI 22-1-2019

      Conditioning
      3 sets, starting each set where you left off the previous one --
      AMRAP in 6 Minutes:
      10 (Kipping) Handstand Push-Ups
      15 Burpees, 
      20 Toes-to-Bar
      25 American Kettlebell Swings, 32/24 kg
      30 Med ball Cleans
      Rest 4 Minutes



      VR 11-1-2019
      Strength
      Every 2 Minutes for 12 Minutes:
      1 Hang Power Clean + 1 Power Clean + 1 Split Jerk
      WOD
      For Time --

      3 Rounds:
      20 Pull-Ups
      15 Hang Power Cleans, 60/45kg

      Rest 5 Minutes

      2 Rounds:
      20 Medball cleans
      20 American Kettlebell Swings, 24/16 kg

      Time Cap: 20 Minutes.



      WO 9-1-2019

      In 8 Minutes:
      10 LateralBurpees
      20 Thrusters, 30/20
      10 Lateral Burpees
      15 Thrusters, 45/30 
      10 lateral Burpees
      10 Thrusters, 55/40
      10 lateral Burpees
      AMRAP Thrusters, 60/45kg

      Your score total reps completed.

      Rest 8 Minutes before B.

      B
      AMRAP in 8 Minutes:
      Devil's Press, 2x22,5kg/15kg
      Every minute, on the minute, starting at 0:00, perform 3 Box Jumps, 75/60cm

      Your score is total devil's press reps completed.


      DI 8-1-2019​
      Strength
      E2.5M for 15 Minutes 2 Push Jerks
      WOD
      AMRAP in 10 Minutes:
      3 Shoulder-to-Overhead, 55/40KG
      3 Toes-to-Bar
      30 Double-Unders
      6 Shoulder-to-Overhead
      6 Toes-to-Bar
      30 Double-Unders
      9 Shoulder-to-Overhead
      9 Toes-to-Bar
      30 Double-Unders
      ... etc.

      Your score is last full round completed (3/6/9 etc.) + additional reps.


      VR 4-1-20189​
      Skill:Deadlift 
              DU

      AMRAP in 7 Minutes:
      2-4-6-8-10-12...etc Toes-to-Bar
      3 Deadlifts, 90/65KG (between each set of TTB)

      Rest 7 Minutes

      AMRAP in 7 Minutes:
      2-4-6-8-10-12...etc Handstand Push-Ups
      30 Double-Unders (between each set of HSPU)


      WO 2-1-2019​

      Skill
      Thruster
      Hang Power Clean
      Sumo Deadlift High Pull
      Conditioning

      AMRAP in 20 Minutes:
      5 Thrusters, 45/30
      7 Hang Power Cleans, 45/30
      10 Sumo Deadlift High Pulls, 45/30



      WO 19-12-2018​​

      Wod for time:

      15 Clean & Jerks 60/45KG
      30/20 Cal Bike
      15 Clean & Jerks 



      VR 14-12-2018​​

      E2M for 16 Minutes:
      1 Power Clean + 1 Low Hang Squat Clean (below knee) + 1 Hang Squat Clean (above knee), 75-85%

      Conditioning

      AMRAP in 15 Minutes:
      10 Power Cleans, 60/45kg
      10 Toes-to-Bar 
      10 Hang Power Cleans
      10 Box Jumps



      ​DO 13-12-2018​​
      Skill/Strength

      2 minute rounds
      7*3 Front squat 3 sec hold @ bottom
      and 5-10 strict pull-ups
       
      For time:
      30-20-10 cal row (21-14-7)
      Abmat situps and toss.



      WO 12-12-2018

      Strength
      4 E2.5M for 10 Minutes, AHAFA Push Jerk
      Conditioning

      For Time: 
      40 Burpee pullups
      40 Burpee Box Jump-Overs
      Time Cap: 15 Minutes.


      DI 11-12-2018
      Wod:

      30 rounds off:
      6 Medball Cleans
      3 HSPU
      1 Power Clean 80/55kg



      ​WO 5-12-2018

      Sinterklaas Wod:

      Skill: 12 OTM
      7-10 pushups
      5-7 strict toe to bar
       
      Wod: 7 minute Amrap
      5 front squats 70/50kg
      1 sled pull
      rest 1 minute
      10 power cleans 40/30kg
      5 burpees over the bar


      Vandaag gesloten om 19:00 na de laatse wod van 17:30!!

      DI 4-12-2018

      Strength: ​3rm strict press

      AMRAP in 7 Rounds of 2:00 Work, 1:00 Rest:
      20 Medball cleans
      20 Burpees
      20 Alternating Dumbbell Snatch, 22,5/15kg
      20 Shoulder-to-Overheads, 50/35kg
      20 Box Jumps.



      DO 28-11-2018

      3 Sets for Total Reps --

      AMRAP in 2 Minutes:
      10 Squat Cleans, 50/35 kg
      60 Double Unders

      2 Minute Rest 

      AMRAP in 2 Minutes:
      20 American Kettlebell Swings, 32/24 kg
      10 Burpees to target 

      2 Minute Rest​


      WO 28-11-2018

      6 reps every 2.5M for 10 Minutes, AHAFA Push Jerk

      For Time: (in pairs relay)
      500m Row
      21 Toes-to-Bar 
      21 Shoulder-to-Overhead, 45/30kg
      500 Row
      15 Toes-to-Bar 
      15 Shoulder-to-Overhead
      500m Row 
      9 Toes-to-Bar 
      9 Shoulder-to-Overhead


      DI 27-11-2018

      Squat Snatch + Overhead Squat
      1+5, 2+4, 3+3, 4+2, 5+1.6+0, 70-75% of Max Snatch.


      Wod: "Fran" (10min timecap)

       
       

      VR 23-11-2018

      For time:
      100 air squat
      Then 3 rounds of:
      10 toe to bar
      25m overhead walking lunge 20/15Kg
      10 burpee to plate
      25m overhead walking lunge
      Then:
      100 cal Bike




      WO 21-11-2018

      15 Min of Ring work.
      (ring pushups, dips, mu transitions,..)

      AMRAP in 21 Minutes:
      30 Med Balls Cleans 
      90 Double-Unders
      30 Pull-Ups
      30 Hang Power Snatches, 45/30Kg
      Every 3 minutes starting at 0:00 do 8 burpees


      VR 16-11-2018
      Strength
      EMOM for 10 Minutes --
      Minute 1: Max Reps HSPU off of Box 
      Minute 2: Rest
      Wod:
      10 Rounds for Time:
      5 Squat Cleans, 80/60kg
      5 Strict pullups

      Time Cap: 22 Minutes.

      DO 15-11-2018

      4 Rounds for Time:
      20 Power Snatches, 35/25
      20 Overhead Squats, 35/25
      20 Sumo Deadlift High Pulls, 35/25


      WO 14-11-2018 
      Strength:
      5×7 overhead squat (work on technique and positioning as weight increases)
      WOD:
      For time:
      20-15-10-5
      Burpee pullup 
      Double under(x5)



      DI 13-11-2018 

      WOD:
      20 minute AMRAP:
      3 wall climb
      6 front squat 60/45kg
      12 toes to bar​


      VR 9-11-2018 

      20 rounds on a 2 minute clock:
      11 lateral burpee over bar
      9 lateral box overs
      7 deadlift 90/60kg

      DO 8-11-2018 

      Mobility:
      for Pistol squat

      WOD:
      For time: (18 minute cap)
      30-20-10-20-30
      Pistol
      Calorie bike. 


      WO 7-11-2018 

      Strength: 3 Strict press.

      3 Rounds for Total Reps --

      AMRAP in 2 Minutes:
      10 Dumbbell Snatches, 22,5/15 kg, alternating
      6 Ctb Pullups

      Rest 2 Minutes

      AMRAP in 2 Minutes:
      10 Shoulder-to-Overhead, 50/35kg
      50 Double-Unders

      Rest 2 Minutes​


      VR 2-11-2018

      For Time: *7 minute cap
      10-8-6-4-2
      Snatch 50/35kg
      Front rack lunge 
      At 10 minute on the clock:
      Death by 1 strict handstand pushup
      Death by 2 pushup
      *Perform these 2 Death by’s back to back. When you fail HSPU, begin pushups immediately.



      DO 1-11-2018

      Aerobic capacity
      45 Min of Bike/Row/Ski

      ​WO 31-10-2018
      Five rounds for time of:
      20 Burpees
      10 Handstand push-ups
      Row 300 meters

      DI 30-10-2018

      Push Jerk 3-2-2-2-1-1-1-1-1 reps

      DO 25-10-2018

      WOD:
      Perform 10 rounds on a Tabata timer performing one Tabata cycle at each movement:
      Single under
      Med ball clean
      Ring pushup
      10m shuttle run



      WO 24-10-2018

      Strength:
      20 minutes to establish a 1RM clean
      WOD:
      3 rounds for time: *10 min cap
      10 power clean 60/45kg
      15 toe to bar
      75 double under (90 seconds)



      DO 18-10-2018

      Strength/Accessory:
      30 strict pullup negatives (add weight if possible, use bands if needed)
      WOD:
      15 minute AMRAP:
      10 kettlebell overhead walking lunge step (5 right/5 left)
      15 kettlebell swing 24/16kg
      400m Bike


      WO 17-10-2018

      For Time: 
      2,000m Row(in relay if busy)
      150 Double-Unders
      10 Rounds --
      - 5 Chest-to-Bar Pull-Ups
      - 10 Push-Ups
      - 15 Squats

      ​DI 16-10-2018

      Strength:
      20 minute to establish a 1RM power clean
      WOD:
      5 rounds for time: *7 minute cap
      3 deadlift 100/70KG
      6 toe to bar
      9 lateral burpee over bar


      VR 12-10-2018

      5x5, 80-85%,  Front Squat rest 1:00 
      5x5, AHAFA, Shoulder Press rest 2:00 
      Conditioning
      AMRAP in 5 Minutes:
      Box Jump-Overs



      ​DO 11-10-2018

      For time:
      5 X 500 Row

      Post work:Foam rolling

      WO 10-10-2018

      Pullups Progresions
      • Every other 30 seconds for 9 minutes complete: (30secON30secOFF)
        Option A (beginners): 
        5 Banded pull ups (focus on strict form) 
        *modify down to ring rows or partner assisted if necessary 

        Option B (intermediate): 
        3-6 Kipping pull ups 
        *must be able to complete 1 strict chin up before kipping 

        Option C (advanced): 
        5-10 Kipping chest to bar pull ups 
        *must be able to complete 8 strict pull ups before kipping
      WOD
      6 RFT
      10 Thursters 40/30kg
      10 burpees ot bar
      20 DU


      DI 9-10-2018

      Open 16.4, 17.4
      WOD:
      13 minute AMRAP:
      55 deadlift 100/70kg
      55 wallball shot 
      55 calorie row
      55 handstand pushup

      Post WOD:
      Unbroken hold series:
      1 minute in each position
      Hook grip held at the top of a deadlift
      Front rack with a fully engaged grip
      Overhead
      Front rack
      Hook grip held at the top of a deadlift
      *Use a weight that you think you will be capable of doing the entire piece unbroken.

      MA 8-10-2018

      T-monday




      Vanaf  3 oktober
      woensdags Wod 17:30 ipv 16:30
      Cycle wod om 16:30

      WO 3-10-2018

      WOD:
      3 rounds of 1 minute AMRAPs at each station, rest 30 seconds between stations:
      Med ball cleans
      Deadlift 90/65kg
      Bear crawl on a 10m course
      Pushup

      START 19:00
       
      SLO PEN GAMES


      ​VR 28-9-2018​​

      Strength
      12x(1+1), go every 90 seconds Power Snatch + Hang Snatch
      Conditioning
      AMRAP in 5 Minutes:
      Snatch, 80% of max in complex


      DO​ 27-9-2018​

      50 Walking lunges
      25 Ctb pullups
      50 Double unders
      25 Box jumps
      50 Wall balls
      25 Triple unders
      50 Situps

      WO​ 26-9-2018​

      Bring long socks...../tights
      for climbs...

      For Time:
      80 Burpees
      4 Rope Climbs, 
      60 Burpees
      3 Rope Climbs
      40 Burpees 
      2 Rope Climbs 
      20 Burpees
      1 Rope Climbs




      VR 14-9-2018​

      5K

      DO 13-9-2018​


      Wod
      10 rounds for time
      30 DU
      5 Power Snatch 45/30KG

      ​WO 12-9-2018​

      10 rounds on a 90 second clock:
      2 pause clean >60% of 1RM
      * Pause for 3 seconds below the knee on the first rep, and 3 seconds above the knee on the second rep. Perform as quick singles.

      WOD: 9 min Amrap

      3 Cleans 60/45Kg
      6 V-ups
      9 Lateral jumps over the bar


      ​DI 11-9-2018​

      Warm up and prep wod
      Wod: 
      2 rounds for time
      50 wallball shots(cleans if rains)
      15 Push Jerks 60/45KG

      ​VR 7-9-2018​

      Deadlift 5-5-5-5-5
       
      Wod 6 min Amrap
       
      3 Boxjumps overs
      6 burpees
      9 Airsquats


      10 rounds:
      every 3 min starts :
      20/25 cal row
      16/20 cal bike

      ​WO 5-9-2018​
      30 minute alternating OTM:

      10 meter handstand walk (30 seconds) shoulder taps, or handstand holds
      Clean + 2 front squat (work min 70% 
      30 seconds max double under (double under practice)
       
      DI 04-9-2018​

      Strict Press 2 RM
      Wod

      2 rounds for time
      50 airsquats
      30 push ups
      10 burpees

      VR 31-8-2018​
      3 rounds for time:
      500m Row 
      20 (Ghd) Sit ups
      10 Ring Dips
       
      rest 5 min.
       
      for time
      1000 m Row
      20 Ttb
      20 Ring Dips


      DO 30-8-2018​

      Wod:
      Amrap15 minutes of:
       
      2 Rope climbs
      10 meter handstand walk
       
      (sub 3 wallclimbs & 20 shoulder taps)

      WO 29-8-2018​

      Strength
      3 Every 90 Seconds for 12 Minutes (9 sets) Squat Clean
      Conditioning
      10 Rounds for Time: (timecap 10min)
      5 Chest-to-Bar Pull-Ups
      5 Front Squats, 70/50KG




      VR 24-8-2018​

      Strength:
      Back squat
      10×3 building from 75% to 85% of 1RM

      WOD:
      For time: *15 minute cap
      50-30-10
      Deadlift 70/50KG
      Bar facing burpee
      3x Single skip


      DO 23-8-2018

      Teams of 3:
      For time:
      15x 200 meter row
      150 partner wallball shots (medball cleans if it rains)
      1 partner holds a plank while the other two alternate shots)
      50 synchronized burpees (must all jump and slap hands simultaneously)

      WO 22-8-2018
      Handstand (push up)
       
      WOD
      20 cal (alternate bike/row)
      20 DB snatches 22,5/15kg
      20 burpees o.t DB
      20 goblet DB squat
      2 rounds for time!

      VR 03-8-2018

      Warm up schoulders for

      Strength
      5 every 2:00 for 10:00 (5 sets) Push Jerk
      Conditioning
      3 Rounds for Calories:
      In 5 Minutes --
      - 15 Pull-Ups
      - 15 Shoulder-to-Overhead, 70/50kg 
      - 15 GHD Sit-Ups  
      - 15 Burpees
      - AMRAP Calorie Bike 
      Rest 2 Minutes

      DO 02-8-2018

      WOD:
      30 minutes starting a round every 3 minutes:
      15 kettlebell swing 24/16kg
      10 alternating lunge (hold kettlebell goblet style)
      3-5 wall climb (>1 minute to complete)

      Post WOD:
      Mobility, roll, stretch and smash your sticky parts!


      WO 01-8-2018

      prep jerk and work on technic

      WOD
       
      3 Rounds for time
      20/15 cal Row
      20 Push Jerks 55/40KG


      DI 31-7-2018

      HSPU prep

      WOD:
      3 rounds for time: 
      500m run
      20 handstand pushup
      4 deadlift 75-85% of 1RM (Touch and go with control)


      VR  27-7-2018

      Strength:
      10 rounds on a 90 second clock:
      3 front squat (start at 65% and ascend)
      WOD:
      For time:
      30 burpee box over 
      *1 minute rest
      20 burpee box over
      *1 minute rest
      10 burpee box over
      Once the 10 reps is completed go directly into
      70/50 calorie bike


      DO  26-7-2018

      4 Rounds for AMRAP Reps --
      In 1 Minute: 7 Dumbbell Ground-to-Overhead,22,5/15kg + AMRAP Pistols
      Rest 30 Seconds
      In 1 Minute: AMRAP Burpee Box Jump-Overs.
      Rest 30 Seconds 
      In 1 Minute: 8 Dumbbell Walking Lunges, 22,5/15kg + AMRAP Toes-to-Bar 
      Rest 30 Seconds 
      In 1 Minute: AMRAP Dumbbell Box Step Overs, 22,5/15kg
      Rest 90 Seconds


      WO  25-7-2018
      Strength:
      10 rounds on a 90 second clock:
      Power snatch
      Snatch
      *Perform as quick singles. Start at 60% of 1RM snatch, work up to a max for the lifts.

      WOD:
      7 minute AMRAP:
      15 medball cleans
      10 toes to bar
      5 snatch 45/30KG





      VR 20-7-2018
      25 min off world up site down.
       

      Bike Erg: max meters

       

      4 x 3 min / 2 min easy

      Ride four 3 minute pieces. Pedal easily for two minutes between the pieces. 



      DO 19-7-2018

      10  1 min rounds off:
       
      10 Burpees over the bar.
      Amrap Power Snatches 50/35 (5x)
      Amram front squats(5x)
      2 min off
       


      WO 18-7-2018

      WOD:
      30 minute alternating OTM:
      10-20 shoulder taps (complete in no more than 2 sets)
      Clean + 3 front squat (70% or more of 1RM clean)
      10-20 calorie row (work 45-55 seconds out of this minute)


      DI 17-7-2018
      Strength
      7x3, 85-87%, rest 3 minutes between sets Back Squat
      WOD:
      AMRAP in 7 Minutes:
      200m Row
      50 Double-Unders




      WO 11-7-2018
      WOD:

      4 rounds for time:
      15 wallball shot 
      15 power snatch45/30kg
      15 lateral burpee
      *After every round rest 60 seconds before beginning the next.

      Post sprints
      Interval:
      400m sprint
      *rest 90 minutes
      300m sprint
      *rest 60 seconds
      200m sprint
      *rest 30 seconds
      100m sprint

      ​DI 10-7-2018

      Strength:
      20 minutes to build up and establish a 1RM push press
      WOD:
      For time: *15 minute cap
      50 wall climbs


      ​DO 4-7-2018

      WOD:
      For time:
      21-15-9
      3x double under
      2x (GHD) situp
      Hang power clean 50/35KG
      Strength:
      15 minutes to build to a 1RM
      Clean into thruster
       

      ​WO 4-7-2018

      5 Rounds for Thruster Reps:

      In 3 Minutes --
      - 15/12 Calorie Row
      - 2 Rope Climbs, 
      - 10 Box Jumps, 
      - AMRAP Thrusters, 45/30kg
      Rest 90 Seconds


      VR 22-6-2018

      teams of 3
       
      Row 8K for time!
      every 4 min stop and do
      7 synchro burps o.t. Rower
      (male or mix teams wil do 10) 


      ​DO 21-6-2018


      1-2-3-4-5-6... 
      Ring muscle ups 
      Squat cleans 45/30Kg

      20 minute AMRAP 
      *modify ring muscle ups for 2x chest to bar pull ups or 2x chin over bar pull ups

      WO 20-6-2018

      Strength:
      10 rounds on a 2 minute clock:
      2 Clean and jerk
      *Work quick singles. Start at around 60% of 1RM and ascend.

      WOD:
      For time:
      100 deadlift 90/60KG
      *Start each minute with 3 bar facing burpee.

      ​​
      ​DI 19-6-2018


      2 Rounds for Time 

      25/20 Calorie Row
      20 Hang Clean & Jerks (60/45)kg
      20 Lateral Burpees OTB
      Rest 3 Minutes
      100 Double-Unders
      20 Overhead Squats, (45/30)Kg
      20 Box Jumps, 
      Rest 3 Minutes
      ​​

      VR 15-6-2018


      4 intervals, each for time:
       
      500 Run
      20 Hang Power Cleans 45/30KG
      20 Push Presses 45/30KG
      rest 3 minutes
       
      Warm up with 2 big rounds and also as an cool down.


      ​​DO 14-6-2018

      WOD
      10 rounds off:
      20/15 Cal Bike ERG
      12 front squats 50/35kg
      9 TTB
       

      WO 13-6-2018

      3 Position Snatch. hang/low/full

      WOD (duo)
      Partner 1 Completes
      AMRAP in 8 Minutes:
      100 Double-Unders
      25 Pull-Ups
      25 Thrusters,45/30
      50 Box Jump-Overs
      Partner 2 Completes
      AMRAP in 8 Minutes:
      50 Box Jump-Overs
      25 Thrusters, 45/30
      25 Pull-Ups
      100 Double-Unders

      ​DI 12-6-2018

      Strength:
      6 superset rounds on a 2:30 clock:
      3 deadlift
      10-20 shoulder taps (scale to a 30 second handstand hold)

      WOD:
      Tabata Karen
      For time:
      150 wallball shots
      Stick to 20 seconds on, 10 seconds off cycle until you’ve completed 150 reps.
      Once you’ve completed 150 reps. Immediately run 800m. Time is recorded when you’ve finished the 150th wall ball shot AND when 800m run is completed. 

      ​MA 11-6-2018


      VR 09-6-2018
       
      Strength in 12 min:
       
      4 sets (HS)PU for max Reps
       
      WOD
      4 intervals, each for time.
       
      50 Double unders
      25/15 cal Bike erg
      50 Double unders
       
      3 min rest afther each round.

      ​DO 08-6-2018

      Strength:
      7×3 bench press
      *Build to 3RM

      WOD:
      12 minute AMRAP:
      10 bar facing burpee
      10 alternating front rack lunge 60/45KG
      10 toes to bar
      10 shoulder to overhead


      ​WO 07-6-2018​

      Skill: prep OH squat , practice rope climb

      3 rounds for time: *15 minute cap

      20 overhead squat 50/35KG
      20 deadlift 80/55KG
      4 rope climb 

      DI 06-6-2018

      3 Rounds for Reps:

      1:00 Wall Balls
      1:00 Burpees to a Plate, 20/15kg
      1:00 Russian Kettlebell Swings, 24/16 kg
      1:00 200 run remaining time air squats
      1:00 Rest

      MA 05-6-2018


      TIMMIE does:
      Some burpees, presses, sdhp, pistols & pullups






      VR 01-6-2018



      WOD:
      For time:
      50 double under (1 minute of work)
      9 power snatch 55/40kg
      50 double under
      9 muscle up (strict pullups and dips)
      50 double under
      11 power snatch
      50 double under
      7 muscle up
      50 double under
      13 power snatch
      50 double under
      5 muscle up

      Post WOD:
      Mobility:
      Spend 15 minutes testing, working and retesting a mobility weakness.
       
       




      DO 31-5-2018

      Strength:
      3×7 back squat
      *Build to 7RM

      WOD:
      Every 30 seconds for 15 minutes:
      1 bear complex 75/50kg (do scale)!



      WO 30-5-2018

      Skill Handstands : spend 10 min upside down.

      WOD:
      For time:
      2 wall climb
      500m row
      30/24 cal ski
      2 wall climb
      400m row
      20/16 cal ski
      2 wall climb
      300m row
      10/8 cal ski
      2 wall climb

      DI 29-5-2018
      WOD:
      In a 5:00 window:
      50 Wallballs  or Medball cleans
      if weather is not permitting
      Time Remaining, AMRAP:
      12 Deadlifts (90/60)
      12 Bar facing burpees
      Rest 5:00
      In a 5:00 Window:
      35 Wallballs
      Time Remaining, AMRAP:
      9 Deadlifts 100/75
      9 Bar facing burpees
      Rest 5:00
      In a 5:00 Window:
      20 Wallballs
      Time Remaining, AMRAP:
      6 Deadlifts (125/90)
      6 Bar facing burpees


      VR 23-5-2018

      WOD:

      5 rounds for maximum reps:
      Bodyweight bench press
      Strict pullup
      Athlete moves directly from bench press to pullup.
      Rest exactly 3:00 between rounds.

      Post WOD:
      50 burpee box overs for time.


      DO  24-5-2018

      Strength:
      15 minutes on a 1:30 clock:
      1 split jerk (work up from 80% of 1RM)

      WOD:
      For time:
      3-6-9-12-15
      Pullup
      Deadlift 100/70KG
      – Immediately into
      3-6-9-12-15
      Push press 60/45KG
      x10 double under



      ​WO  23-5-2018

      Skill:
      Kettlebell transitions, single arms swings, cleans and snatches

      WOD:
      5 rounds for time: *15 minute cap
      2 Turkish get up 24/16kg
      4 bar muscle up (8 knees to elbow)
      16 single arm overhead squat (8 per arm)


      DI  22-5-2018
      Strength
      1+3 / 2+2 / 3+1 / 4+0 / 1+3 / 2+2 / 3+1 / 4+0 
      Clean + Front Squat

      WOD 9 min AMRAP
      15 cal Bike-Erg
      8 Burpees otb
      8 squat cleans 60/45KG





      VR  18-5-2018

      Strength:
      5×7  strict press

      WOD:
      For time: *20 minute cap
      100 power clean 60/45KG
      *3 bar facing burpees to start each minute.

      DO  17-5-2018

      For time: *45 minute cap
      200 single skip
      150 air squat
      100 double under (2 minutes of work)
      50 kettlebell swing 24/16KG

      Then 3 rounds:
      10 (strict) handstand pushup
      20 pullup
      30m overhead walking lunge (split evenly between arms (15m each))22.5/15kg


      WO  16-5-2018

      Skill/Strength:
      20 minutes to work on skill and strength:
      Strict pullup and strict ring dip
      Or
      Muscle up transitions
      Or
      Strict muscle up
      *Your goal should be to gain control with these movements. Quantity doesn’t matter, Quality does.

      WOD:
      For time: (*7 minute cap)
      9-15-21
      Front squat 60/45kg
      3-5-7
      Ring muscle up(strict) (scale = 9-15-21 knees to elbow)

       


      DI  15-5-2018

      WOD:

      For time:
      5-4-3-2-1
      Clean and jerk 80% of 1RM
      *Start the WOD with 200m run, and run 200m to finish each round.

      Post WOD:
      Pick your poisons:
      10×20 second sprint, rest 1 minute between efforts.
      *Options are:
      Row
      Ski
      Bike (Concept 2)
       Bike (Assault )
      **Suggest that you try to match up with someone who is the same size so you can alternate on a machine without having to change settings. Use at least 2 different machines in the 10 efforts. Scores don’t count… EFFORT does!





      VR 04-5-2018
      Strength: Pull ups 
      4 sets of max strict pull-ups
       
      WOD 4 rounds of
       
      90 sec ON
      90 sec OFF
       
      50 Airsquats 
      remaining time 
      BIKE erg. for Cal
      alternating with
      30 box overs
      BIKE ERG for Cal


      DO 03-5-2018
      Strength:
      5 superset rounds on a 3 minute clock:
      5 deadlift ascending from 70% of 1RM deadlift
      30 second hollow hold

      WOD:
      For time:
      30-20-10
      Kettlebell swing 24/16
      Overhead walking lunge (must split the reps evenly between arms)
      5x double under so (150-100-50)
      (3-2-1 )minutes of work for scaled doubles or singles)



      WO 02-5-2018
      • Jerk From Rack
      • 1x5@bar 1x5@40% - paused 2 seconds in dip & catch for all reps
      • 1x3@50% - paused 2 seconds in dip & catch for all reps
      • 1x3@60% - paused 2 seconds in catch for all reps
      • 1x3@70% - paused 2 seconds in catch for all reps
      • 4x3@75-90% - paused 2 seconds in catch for all reps
      •  
      • CrossFit Games Open 14.4 twist
      • 14-Minute AMRAP: 
        60 Calorie Row 
        50 Toes-To-Bars 
        40 Wall-Ball Shots,
        30 Cleans, 60/45KG
        20 Ctb Pullups



      DI 01-5-2018

      WOD:

      5 minute AMRAP:
      Clean and jerk 75/50kg
      *In this workout the clean must be processed through a full squat, and then the bar must be moved overhead. A “Jerk” is advised, but not required.

      At 10 minutes on the clock:
      For time:
      21-15-9
      Deadlift 75/50kg
      Toes to bar


      ​​VR 27-4-2018

      KINGS WOD(and queens too)

      ​​DO 26-4-2018

      In a 10:00 Window:
      Run 1600 
      Time remaining, Max Power Clean and Jerks 60/45kg
      -Rest 3:00
      Part 2- in, a 7:00 Window:
      Run 800 Meters
      Time remaining, Max Power Snatches 50/35kg
      -Rest 3:00
      Part 3-in, a 4:00 Window:
      Run 500 Meters
      Time Remaining, Max Thrusters 40/30kg

      We prefer running, if the weather is good enough so bring your jackets.
      We have an alernative plan if not.


      WO 25-4-2018
      37 Burpees

      2 Rounds:
      10 Shoulder-to-Overhead, 60/45kg
      24 (GHD) Sit-Ups
      80 Double-Unders

      37 Burpees

      2 Rounds:
      3 Deadlifts, 120/90kg
      15 pullups
      18 Thrusters, 60/45kg

      37 Burpees

      DI 24-4-2018
      Strength
      In 20 Minutes, Find a Heavy Complex:
      1 Squat Clean + 1 Thruster + 1 Front Squat + 1 Split Jerk
      Conditioning
      For Time:
      9-6-3 Clean & Jerks, 70/55 kg
      12-9-6 (CTB) pullups



      VR 20-4-2018
       
      14 min emom DU & handstand holds
      Work for 45 sec.
       
      WOD
      3 rounds for time:
       
      30 push ups
      20 deadlifts, 90/70kg
      1 rope climb


      DO 19-4-2018 
      • Back Squat
      • 1x5@bar 1x5@40% - 4 second eccentric 1x5@50% - 4 second eccentric
      • 1x5@60% - first 2 reps are done with a 3 second pause at the bottom 1x5@70%(+) - first 2 reps are done with a 3 second pause at the bottom *Finding a heavy set of 5 with 3 second pauses on first 2 reps 
      •  
      • WOD
      • 8 OH lunge 22,5/15kg
        12 Dumbbell snatch 22,5/15kg
        8 Russian twist with wall ball - both sides is one 

        7 minute AMRAP 

        60 second rest, then 
        Wall balls (20/14 lbs) 
        3 minute AMRAP 

         

      WO 18-4-2018 
      Nancy,
      5 Rounds for time of:  
      400m Run  
      15 Overhead Squats, 45/30KG


      ​​DI 17-4-2018 

       
      Strength emom 10 min
      1.Strict pull ups
      2. L sit holds
       
      AMRAP in 9 Minutes:60/45kg

      7  Cleans, 
      10 Front Rack Lunges
      15 Deadlifts

      ​VR 16-4-2018 

      WOD:
      30 minute alternating OTM:
      10-20 cal row (40-45 seconds of work on round 1) or 200m Run
      3-10 strict pullup (unbroken set of at least the first 5 rounds, work needs to be completed in less than 30 seconds) option ring rows
      15-20 wall ball shots(40-45 seconds of work on round 1)

      ​DO 15-4-2018   
      • Power Clean & Split Jerk
      • 1x5@bar 1x5@40% 1x3@50% 1x3@60% + 2 jerks for every clean 1x2@70% +2 jerks for every clean 3x1@80% + 2 jerks for every clean
      • WOD
      • EMTOM for 10 minutes, alternating: 
        Minute 1: 40 second AMRAP Thrusters (30/25kg)
        Minute 2: 15 Kettlebell swings - Overhead (24/16 kg) 

        Then immediately into: 
        2 minute plank on elbows

       

      WO 14-4-2018
      •  
      • Strength:
        20 minutes to establish a 1RM strict press
        WOD:
        3 rounds for time:
        10 power snatch 50/35Kg
        10 overhead squat
        10 lateral burpee over bar
      •  
      • DI 13-4-2018
      • Conditioning
        In 10 Minutes --
        150 Double-Unders
        AMRAP:
        3-6-9-12-15-18... etc. Deadlifts, 100/70kg
        15 medball cleans

        Rest 5 Minutes

        In 10 Minutes --
        150 Double-Unders
        AMRAP:
        20 Dumbbell Snatch, 22.5/15kg
        10 Lateral Burpees-Over-Dumbbell (Open Standard)

         
      •  
      •  
      •  
      • VR 5-4-2018
      • strength:
        Work for 3 RM Overhead Squats
        Use about 8 sets to get there

        'Karen'
        For Time:  
        150 Wall-Ball Shots
      •  
      • DO 4-4-2018
      "Tabata something else
      For Max Reps At Each Station:
      Tabata (Chest)-to-Bar Pull-Ups
      Rest 1 Minute
      Tabata Sit-Ups
      Rest 1 Minute
      Tabata Seated Shoulder Press, 30/25kg
      Rest 1 Minute
      Tabata Good Mornings, 35/25kg
      Rest 1 Minute
      Tabata Jumping Back Squats, 35/25kg

       
      • WO 4-4-2018
      Gymnastics
      Max duration hold (freestanding or against a wall) Handstand Hold
      Note. You can have as many attempts as you wish.

      3 x max reps, rest 1 minute between attempts Strict Toes-To-Bar
      Note. Record each set (e.g. 12+10+7), stay strict with rest time

           
      •  
      • DI 3-4-2018
      • Strength
        1 EMOM for 15 Minutes Power Clean
        Conditioning
        4 Rounds for Total Calories Rowed:
        In 5 Minutes --
        10 Power Cleans, 65% of today's max
        10 Chest to bar Pullups
        AMRAP Calorie Row

         
      •  
      •  
      • VR 30-3-2018
      • DT
      • 5 Rounds for time:  
        12 Deadlifts, 70/50kg
        9 Hang Power Cleans, 70/50kg
        6 Push Jerks, 70/50kg
      DO 29-3-2018
      • For Time:
         
        5K R...
      •  
      •  
      • WO 28-3-2018
      • Snatch
      • All snatches will be paused at the knee for 2 seconds 1x5@bar 1x3@45% 1x2@55% 1x2@65% 6x1@75% (+) *The 2 second pause is a chance to make sure shoulders are over the bar, vertical shins, and weight is being carried in the right places before the extension begins. *Try to get heavy 
      • WOD (make it fast!!!!!)
      • 21-15-9 
        Kettlebell swings - Russian (24/16 kg) 
        Push ups 
        Russian twist plate 15/10kg
      •  
      • DI 27-3-2018
      •  
      • Skill: hangs / hollows/active swings
         
        Wod
         
        Amrap 3 min :
        10 Medball Cleans
        10/7 Cal Row
         
        Rest 3 min and repeat 3 times
      •  
      • VR 16-3-2018
      • Strength/Stamina:
        For time: *10 minute cap
        10-9-8-7-6-5-4-3-2-1
        Strict handstand pushup
        Strict pullup
        *If your max sets of strict pullups OR strict handstand pushups are under 10 reps, then start at 7 and work your way down.
      •  
      • WOD:
        For time: *15 minute cap
        20 bar facing burpee
        15 snatch 40/25
        40 bar facing burpee
        10 snatch 50/35
        60 bar facing burpee
        5 snatch 60/45
        *For this workout “snatch” refers to a category of movement. Power snatches are accepted and advised while the weight permits.



         
      •  
      •  
      • DO 15-3-2018
      • Strength:
        5 rounds on a 2:30 clock:
        7 nordic hamstring raises
        7 strict press (ascend from 65%)
        WOD:
        5 minute AMRAP:
        1 wall climb
        10 single skip
        2 wall climb
        20 single skip
        3 wall climb
        30 single skip
        .....
      •  
      •  
      •  
      • WO 14-3-2018
      • Snatch Complex
      • Snatch pull + Low hang snatch 1x4@bar 1x3@40% 1x2@50% 1x2@60% 5x1@70-85% *
      •  
      • WOD
      • 10 Handstand push ups 
        10 Toes to bar 
        11 minute AMRAP 

        2 minute rest, then 

        50 Thrusters45/30kg 
        5 minute timecap 
      •  
      • DI 13-3-2018
      •  
      • Power Clean
      • 1x5@bar 1x5@40% 1x5@50% 1x4@60% 4x3@70-80%  touch & go 
      • WOD
      • 90sec ON / 30sec REST & transition 
        Push-up 
        Goblet squat (20/16 kg) 
        KB bell push press 16/12
        Ring rows 
         
        2 rounds
      •  
      •  
      •  
      • VR 09-3-2018
      •  
      • Open Wod 18.1
      •  
      • DO 08-3-2018
      •  
      • FRAN
      •  
      • WO 07-3-2018
      •  
      • 20 minute alternating OTM:
        10-20 calorie row (45-50 seconds of work)
        5-10 strict handstand pushup (work must be completed unbroken for at least 3 rounds, Then it may be broken into sets if need be. These reps should be of the HIGHEST QUALITY!)
      •  
      • VR 02-3-2018
       
      • WOD 15-12-9
        Clean & Jerk 60/45kg
        Chest to Bar pullups
         
        For time
      • DO 01-3-2018
             PRep schoulders/midline for handstands(walks)
      • EMOM for 16 Minutes:
        Minute 1: 15 Second (Assault )Bike Sprint + Slow Pedal for remainder of minute
        Minute 2: 10 Meter Handstand Walk / Handstand Hold 40 sec
      •  
      • WO 28-2-2018
      •  
      • Power Snatch
      • 1x5@bar 1x5@40% 1x5@50% 1x3@60% 1x3@70% 1x2@80% 2x2@85% 2x3@75%
      • WOD 
      • 5 powersnatches @ 50%
        10 Handstand push ups 
        35 Double unders 

        13 minute AMRAP
      •  
      • DI 27-2-2018
      • Ring work for quality

        WOD
        EMOM for 20 Minutes, for med Ball Reps:
        Minute 1: 18/15 Calorie Row 
        Minute 2: 8 DB snatch, 22,5/15, alternating + AMRAP medball cleans
        Minute 3: Rest
      •  
      •  
      •  
      •  
      • VR 23-2-2018
      • Strength:

        Front Squat – HS, 3x5@ 60%@ 60%x8, 65%x8
         
        Wod:
        Emom 20 Min
        10 burpees
         
        (attack in sprint style!) each round afap
      •  
      • DO 22-2-2018
      • for Time:
        5 X 500m Row
        (rest 5 min)
      •  
      • WO 21-2-2018
      • Skill:
        7 rounds:
        1 minute of double unders
        1 minute rest
        *Do your double unders in a smooth and controlled manner, this is not for reps… The goal is to perform consistent reps and sets. 

        Strength:
        20 minutes OTM:
        Power snatch
        Snatch
        *Perform as quick singles 65-85% of 1RM snatch.
      •  
      • DI 20-2-2018
      • WOD:
        7 minute AMRAP:
        20 deadlift 90/60
        10 burpee box over 
        At 10 minutes on the clock:
        5 minute AMRAP:
        10 power clean 70/50
        10 burpee box over
        At 18 minute on the clock:
        3 minute AMRAP:
        5 push jerk  60/45
        10 burpee box over
      • Post WOD:
        Pick a piece and complete for time:
        1k ski
        2k bike
        60/45 calorie assault bike
        80/60 calorie row
        *Recommend you to do what you’ve never done or what you want to do least!

         
      • Monday Timmie 19e
      •  
      • VR 16-2-2018


      Deadlift 7-7-7-&

      Shoulder Press 7-7-7-7
       
      Wod
       
      In 4 Minutes --
      50 (GHD) Sit-Ups
      Max Distance Row
       
      Rest 3 Minutes

      In 4 Minutes --
      50 Burpees
      Max Distance Row
       
      • DO 15-2-2018
      • 10 Kettlebell snatch (20/16 kg) 
        10 Double unders/20 Fat rope skips 

        7 minute AMRAP 

        2 minute rest then 

        10 Dumbbell man makers (10/6KG) 
        10 Sit ups 

        7 minute AMRAP 

        2 minute rest 

        2 Rounds 
      •  
      • WO 14-2-2018
      •  
      • Skill/Strength:
        15 minutes OTM:
        3 snatch balance + 3 overhead squat
        *Work with weight that allows impeccable movement. This might be just a PVC pipe. 
        WOD:
        5 rounds for time:
        10 lateral burpee over medicine ball
        30 medicine ball clean 
        50 double under
      • DI 13-2-2018
      • Today's jerks will all be done from back rack 1x5@bar 1x4@40% 1x3@50% 1x3@60% 4x3@70-85% *Use the re-rack as the limiter here. If the re-rack is out of control deload a bit 
      •  
      • CrossFit Games Open 17.5
      • 10 rounds for time of: 
        9 thrusters 45/30kg
        35 double-unders 
      •  
      • MO 12-2-2018
      Timmies monday
       
      •  
      • VR 09-02-2018
      • WOD
      •  
      • 21-15-9
        Cal Row
        Ring Dips
        KTE
        Medball Cleans
      • DO 08-02-2018
      • Deadlift
      • 1x5@bar 1x5@40% 1x5@50% 1x5@60% 1x4@70% 3x3@80-90%
      •  
      • WOD
      • 1 Ring muscle-up 
        8 Box jumps  
        10 Shoulder to overhead 50/35kg

        11 minute AMRAP 

        *For every completed round, add 1 ring MU 
        *Banded transition plus dip is perfect, or false grip pull-ups (rings) + banded dips instead of muscle-ups
      •  
      • WO 07-02-2018
      Mobility work for hips and schoulder.
       
      • 4 Rounds, Each for Time:
        60 Double-Unders
        5 Clusters, 60/45kg
        40 Double-Unders
        3 Clusters

        Start a new round every 5 minutes.
       
      • DI 06-02-2018
      20-Minute AMRAP of:  
      5 (Handstand )Push-ups  
      10 Toes-To-Bar
      15 Med Ball Cleans, 

       
      • MA 05-02-2018
      Timmies WOD
      •  
      • VR 02-02-2018
      • Strength:
        20 minutes to build to a 3RM overhead squat
        WOD:
        Open 13.4
        7 minute AMRAP:
        3 clean and jerk 60/45 kg
        3 toes to bar
        6 clean and jerk
        6 toes to bar
        9 clean and jerk
        9 toes to bar
        12 clean and jerk
        12 toes to bar
        15, 18, 21…
        * In this work out clean and jerk refers to a ground to overhead where the bar passes through the shoulder. A squat is not required and the jerk may be substituted with a push press.

      • DO 01-02-2018
      • Drill (activation): 
        10 Hollow rocks 
        10-20 Second superman hold 
        8 Theraband lat-pull-down - per arm 
        3 rounds 

        Skill (practice) 
        20 seconds ON / 10 seconds REST alternating: 
        A: AMRAP pull-ups 
        B: Hand release beat swing 
        6 minutes total
      • *Keep the beat swing tight/efficient, over swinging will cause ripped up hands
      • WOD
      • In teams of 2 complete: 
        2000m Row 
        200 Double unders 
        80 Kettlebell goblet squats (20/12 kg) 
        50 Box jumps 

        18 minute timecap 
        *one person moving at a time 

         
      • WO 31-01-2018
      • SKill or strength (coaches choice)
        WOD
        3 Rounds for Reps (6 x 2 Minute Intervals): 

        A1. AMRAP in 2 Minutes --
        10 Power Snatches, 35-25Kg
        3  Muscle-Ups (9 pullups)

        Rest 1 Minute

        A2. AMRAP in 2 Minutes --
        27-21-15-9 Reps:
        Calorie Row
        Thruster, 35-25KG

        Rest 1 Minute

        Continue each AMRAP where you left off the previous round. Your score is total reps completed in all AMRAPs.


         
      •  
      • DI 30-01-2018
      • Snatch
      • 1x5@bar 1x5@40% 1x5@50% 1x3@60%
      • 1x2@70% - Start of wave 1x2@80% - Middle of wave 1x1@85% - End of wave *3 waves in total, get all waves done, don't turn this into a max-out *Bump the percentages up after 1st wave if you feel strong, if you miss deload and make the rep 
      •  
      • WOD
      • EMOTM for 9 minutes, alternating between: 
        Minute A: 20 Dumbell snatch 22,5/15kg
        Minute B: 15 Burpees 
        Minute C: 30 second ring support 

        9 minutes total
      •  
      •  
      •  
      • VR 26-01-2018
      •  
      • Push Press
      • 1x6@bar 1x6@40% 1x6@50% 1x6@60% Then: 6 Push press @65-75% &6 Strict (chest to bar) pull ups 3 rounds
      • *This is not for time ,rest between sets (90 seconds)
      •  
      • WOD
      • 30 Calorie row 
        50 med balls cleans
        20 Box jumps
        15 Handstand push-ups 

        12 minute timecap 
        *split the class into 2 heats, heat 2 will start 3 minutes after heat 1. seed yourself into heat 1 if you feel like your strong on the rower 
        *push the pace it's a sprint
      •  
      • DO 25-01-2018
      • Ring Dip Progression 
      • Drill (activation) 
        Coach's choice 

        Skill (practice) 
        20 seconds ON / 10 seconds rest 
        Even minute: AMRAP of ring dips 
        Odd minute : AMRAP ring rows 
        6 minutes total (12 rounds of 20 seconds by the end) 
        *aiming to hit time frames that feel more like a mid WOD tempo, pick a number and try to keep it consistent
      • WOD
      • 8 push press 45/30kg
        14 Front rack lunges
        16 Russian twist15/10

        16 minute AMRAP 
        *Both sides is one on the russian twist
       
      • WO 24-01-2018
      • Deadlift
      • 1x5@bar 1x5@40% 1x4@50% 1x4@60% - paused 2 seconds 5cm off the floor 5x3@70-80% -  *reps above 50% will be done with a 2 second pause 5cm off the floor
      • CF OPEN 12.5 
      • 3 Thrusters 45/30kg 
        3 Chest-To-Bar Pull-ups 
        6 Thrusters 
        6 Chest-To-Bar Pull-ups 
        9 Thrusters 
        9 Chest-To-Bar Pull-ups 
        12 Thrusters 
        12 Chest-To-Bar Pull-ups 
        15 Thrusters 
        15 Chest-To-Bar Pull-ups 
        18 Thrusters 
        18 Chest-To-Bar Pull-ups 
        21 Thrusters 
        21 Chest-To-Bar Pull-ups 
        *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. 

        7 minute AMRAP. 
      • DI 23-01-2018
      Hang Snatch
      1-1-1-1-1-1
       
      Wod 6min Amrap
       
      30 DU
      3 Hang Snatch 60/45Kg
       
       
      • MO 22-01-2018
      Monday.
      Timmie wod

       
       
      • VR 19-01-2018
      • 15 minutes to work up to a heavy 1 rep for the day Clean and Jerk
        Conditioning
        For Time:

        20 Toes-to-Bar
        50 Double-Unders
        12 Clean & Jerks, 65%

        Rest 2 Minutes

        25 HSPU
        50 Double-Unders
        10 Clean & Jerks, 70%

        Rest 2 Minutes

        20 medball cleans
        50 Double-Unders
        8 Clean & Jerks, 75%

        Rest 2 Minutes

        20 Chest-to-Bar Pull-Ups
        50 Double-Unders
        6 Clean & Jerks, 80%

        Rest 2 Minutes

        20 Bar-Facing Burpees
        50 Double-Unders
        4 Clean & Jerks, 85%
       
      • DO 18-01-2018
      • Shoulder Press
      • *Athletes will spend 15 minutes finding 1RM strict press 1x5@bar 1x4@40% 1x3@50% 1x2@60% 1x1@70%(+) THEN: 3x3+4@80-85% of today's 1RM *The down sets will be 3 strict press + 4 push-press
      • WOD
      • 10 Pistols (5 per leg) 
        15 Pull ups 
        20 Dumbbell snatch (22.5/15kg)

        5 rounds 
        16 minute timecap 
      • *Assisted pistols can be used. 
       
      • WO17-01-2018
      •  
      • 5 rounds, each for time of:
        70kg/50kg squat cleans, 7 reps
        70kg/50kg. shoulder-to-overheads, 7 reps
        7 burpee chest-to-bar pull-ups

        Rest 2 minutes between rounds.

        Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
      •  
      •  
      • DI 16-01-2018
      • EMOM for 15 Minutes. Power Snatch
        Conditioning
        EMOM for 24 Minutes:
        Minute 1: 10-20 Calorie Row
        Minute 2: 3 Power Snatches, 65% + 3-5 Ring Muscle-Ups
        Minute 3: 10 medball cleans  + 10 Burpees
        Minute 4: Rest

         
      •  
      •  
      • VR 12-01-2018
      • Skill (practice) TTB
        45 seconds ON / 45 seconds rest 
        AMRAP of toes to bar 
        4 rounds (90 seconds per round, 6 minutes total) 
        *Take the first round as all out effort get as many reps as possible. Then rounds 2-4 try to maintain 60-70% of the first rounds volume.
        *Prioritize rythm over actually kicking the bar, by using knees to chest/elbow or going toes to bar but not quite hitting bar. Refine your beat swing and timing over the next few weeks 
      •  
      • WOD
      • 10  Clean & overhead (45/30kg
        16  Front rack lunges 45/30kg
        20 second L-sit hold (on box) 

        13 minute AMRAP
      •  
      •  
      • DO 11-01-2018
      •  
      • Power Snatch
      • *All of today's power snatches will be done from the low hang 1x5@bar 1x4@40% 1x3@50% 1x3@60% 1x2@70% 5x2@75-85% *Avoid dropping bars between sets *Aiming to catch as cllose to 90 degrees as possible without going below, avoid the starfish 
      • WOD
      • 21-15-9 
        Clusters 45/30kg
        Ring rows


      • WO 10-01-2018
      • Clean & Jerk Complex
      • Clean pull + Low hang clean + 2 Front squat + Jerk 20 minutes to establish a heavy single for the day 1x5@bar 1x3@40% 1x2@50% 1x1@60% - into a heavy single 
      • Clean Pull
      • 3x5@100-110% - of today's best complex
      •  
      • WOD
      • In pairs complete the following, alternating: 
        Partner A: 15/12 cal row /(ski/bike)
        Partner B: Alternating dumbbell snatches 22,5/15kg 

        13 minute AMRAP 
        *Score will be total number of DB snatches and calories, rower must be moving for snatches to count.
      DI 09-01-2018
      Strength
      4x10 @ 67.5-75%, rest 2-3 minutes between sets Deadlift
      Conditioning
      AMRAP in 10 Minutes:
      12 plate Box Step-Ups, 20/15kg
      9  Push Press 50/35
      6  Power Cleans 


       
      • MO 08-01-2018
      Timmie's monday


      VR 05-01-2018

      Strength work 20 min to establish
      1RM split jerk


      EMOM for 8 Minutes:
      Minute 1 - 15 Deadlifts, 50% 1RM
      Minute 2 - 10 Burpees to 15cm Target

      Rest 2 Minutes

      EMOM for 8 Minutes:
      Minute 1 - 25 Russian Kettlebell Swings, 32/24kg
      Minute 2 - 15 Box Jumps



      DO 04-01-2018(morning)

      365 Single skips (alternating legs) 
      52 Kettlebell swings - Russian (24/16kg) 
      52 Cal on rower 
      35 Sit ups 
      4 rounds 


      40 minute timecap half the class starts on skipping, other half starts on rowing

      WO 03-01-2018

      Behind The Neck Jerk 1x5@bar 1x4@40% 1x3@50% 1x3@60% 1x2@70% 1x1@80 (+) - continue until heavy single for the day Then: 2x2@80-85% - For those who max out quickly. *20 minute timecap on a max-out. Deload for the downsets if you have enough time Last.

      EMOTM for 6 minutes, complete: 
      4-6 Push press (55% of max clean and jerk) 
      then For time:

      10 Front rack lunges 45/30KG 
      7 Pull-ups 
      7 rounds


      DI 02-01-2018
      Strength:
      20 minutes to establish:
      2RM pause front squat (2 second pause in the bottom)
      WOD:
      For time:
      25 (handstand) pushup
      15 deadlift 100/80kg
      50 medball cleans
      15 deadlift
      25 handstand pushup



      VR 29-12-2017

      10-9-8-7-6-5-4-3-2-1 
      Hang power snatch 45/30 
      Toes to bar 
      Back rack lunges 45/30 per leg 
      Push ups 
      Shoulder to overhead 
      Chest to bar pull ups 

      30 minute timecap


      DO 28-12-2017

      Back Squat 1x5@bar 1x5@45% 1x5@55% 1x5@65% 1x5@75% 3x5@85% 1xAMRAP@75%

      In pairs complete the following, alternating: 
      Partner A: 250m row 
      Partner B: Kettlebell swings - Russian (20/12 kg) 

      4 rounds 
      *1 round = both partners completing a 250m row  *250m Row to be done at 70% effort. Rower can only move at the same time as the KB.

      WO 27-12-2017

      Skill/Strength
      20 minutes working on turkish get up Technique
      and find max for each arm.
       
      Wod as Fast as you can.
      21-15-9
       
      TTB/Vups
      Medball cleans.




      VR 22-12-2017
      Strength:
      Part 1
      5×3 Front Squat, on a 2 Minute Clock. Start at 65% of 1RM and ascend to 80% by the end of 5 sets.
      Front Squat Demo
      Part 2
      5×3 Clean Grip Deadlift, on a 2 Minute Clock. Start at 90% of 1RM Clean and ascend to 110% by the end of 5 sets.


      WOD:
      Open Workout 13.4
      7 Minute AMRAP:
      3 clean and jerks 60/45
      3 toes to bar
      6 clean and jerks 60/45
      6 toes to bar
      9 Clean and jerks
      9 toes to bar

      *Continue adding 3 reps to each movement each round until 7 minutes is reached. In this workout “clean” identifies a category of movement. Power cleans are advised.

      DO 21-12-2017
      Drill (activation) 
      10 Scap push-ups 
      10 Scap pull-ups 
      10 beat swings
      3 rounds 

      Skill (practice) 
      EMOTM for 5 minutes: 
      40sec AMRAP kipping pull ups 
      *strict band AMRAP is ok if kipping pull-ups aren't there yet. 
      *be sure to pick a manageable number and complete as many sets as possible within the 40 seconds, avoid big "burnout" sets
      WOD
      50-40-30-20-10
      Swings
      Ab-mat situps
      Post Wod:
      7min Amrap
      Pushups

      WO 20-12-2017


      Single-leg Squat ProgressionDrill (activation) 
      6 Bulgarian split squat - per leg (15/10)kg
      20sec single leg glute bridge hold - per leg 
      3 rounds 

      Skill (practice) 
      EMOTM for 5 minutes: 
      40sec AMRAP of pistols 
      *assisted pistols are ok, using either a band or ring to pull on as you go through your ROM 
      *be sure to pick a manageable number and complete as many sets as possible within the 40 seconds, avoid big "burnout" sets

      PartnerAMRAP WOD
      5 rounds each 
      20 DU
      5 Box jumps & overs

      DI 19-12-2017


      Push Press 1x5@bar 1x5@40% 1x5@50% 1x5@60% Then: 5 Push press @70-75% 1 x AMRAP supinated grip ring row 5 rounds for quality 

      WOD 10-9-8-7-6-5-4-3-2-1 
      Thrusters 45/30
      Medballs cleans
      Overhead squats 45/30

      13 minute timecap

      MA 17-12-2017

      TIMMIES Monday.


      ZA 16-12-2017

      15 Min Partner wod
       
      30 swings 24/16
      4 * 30 M walking lunges relay
      300 single fat rope skips
       
      5Min rest
       
      10 min Amrap of row&burpees




      ​VR 15-12-2017
      Strength
       10 * 3 Front squats
      >75% of 1RM
       
      Wod:
      5-10-15-15-10-5
      Handstand Pushups
      Hang power Cleans 60/45kg


      DO 14-12-2017 morning sessions

      Pull up Progressions
      Active hangs, swings etc.
       
      Cardio attack.Max Cal.
       
      3 rounds 
      30 sec ON
      30 sec OFF
       
      SKI,ROW,BIKE,ROW
       
       


      WO 13-12-2017
      Partner WOD:
      2 rounds for reps, resting 1 minute between exercises:
      3 minute push press 35-25kg
      3 minute box step up holding plate 20/15kg
      3 minute ab mat situp
      3 minute plate ground to overhead 20/15kg
      *1 works while 1 rests. Split work as desired.



      DI 12-12-2017
      Strength:
      Overhead squat 7×5 ascend to a 5RM
      WOD:
      9 minute AMRAP:
      50 double under
      30 air squats
      15 chest to bar



      VR 08-12-2017
      WOD:
      12 minute AMRAP:
      25 pullup
      50 calorie row
      100 overhead squat 20/15
      50 box jumps
      25 pullup
      Post WOD at 20 minutes on the clock:
      5 superset rounds on a 3 minute clock:
      Power clean + 4 alternating lunge + 2 push jerk 
      Max (GHD) sit-ups in 30 seconds.



      DO 07-12-2017
      Strength
      1 Squat Snatch Every 2:00 for 16:00 (8 Sets): Snatch
      Conditioning

      AMRAP in 10 Minutes:
      20 Calorie Row 
      15 Power Snatches, 35/25
      15 Calorie Row
      15 Power Snatches, 45/30 
      10 Calorie Row 
      15 Power Snatches,55/40 
      5 Calorie Row 
      Max Power Snatches, 60/45




      WO 06-12-2017

      skill: single leg squat (progressions)

      WOD 3rft
      30 Kettlebell Swings, 32/24kg 
      30 Burpees  
      30 (GHD) Sit-ups/Vups

      DI 05-12-2017

       

      Strength

      15 Minutes to work up to heavy triple for the day. Deadlift

      ConditioningFor Time:

      150 Double-Unders
      30 Deadlifts, 135/90KG
      150 Double-Unders

       

      MA 04-12-2017
      Timmies monday
       



      DO 30-11-2017  Morning session
      8 Rounds --
      In 90 Seconds:
      - 9 Power Cleans, 55/45kg
      - AMRAP Lateral Burpees Over Bar
      Rest 30 Seconds
      In 90 Seconds:
      - 50 Double-Unders
      - AMRAP med Ball cleans 20/14
      Rest 30 Seconds

      WO 29-11-2017

      Skill
      Kettlebell Swing Double-Under
      Conditioning
      27-21-15-9 Reps for Time:
      Kettlebell Swings 24/16kg
      Burpees
      Double-Unders
      • DI 28-11-2017
      • Skill (practice) 
        5-7 Pull ups with 5 second eccentric 
        AMRAP of ring rows (max out set) 
        20-30 second hollow body hold 
        3 rounds for quality 
        *Banded work to ensure the proper tempo on pull-ups is ok, do as many at bodyweight as possible before banding 
        *Ensure proper shoulder blade position on the burnout set of ring rows, if position breaks call the set and stop
      • WOD
      • 7 Kettlebell clean & overhead - per arm (20/16 kg) 
        10 Toes to bar 
        13 Box jumps

        16 minute AMRAP
      • MA 27-11-2017
      •  
      • TIMMIES MONDAY
      •  
      • ZA 25-11-2017
      •  
      • Deadlift
      • 1x5@bar 1x3@40% 1x3@50% 1x3@60% 1x3@70% 1x3@80% 4x3@85%(+) *No slow eccentric come down quick, start each rep from a deadstop. 
      • WOD
      • 50-40-30-20-10 
        Sit-ups 
        Double unders 
        10 minute timecap 

        Then: 
        15-12-9-6-3 
        Toes to bar 
        Burpees 
        7 minute timecap 
        *score each part as individual rounds
      •  
      • DO 24-11-2017 (morning sessions)
      •  
      • Practice Handstands and gymnastics
      •  
      • WOD
      • 9 thrusters 25/20kg
        7 Burpee box jumps 

        16 minute AMRAP 
        *for every round completed the number of burpee box jumps goes up by 1
      •  
      • WO 23-11-2017
      • Partner WOD:
        For time:
        1k row
        3 rounds: (per partner)
        20m overhead walking lunge 20/15kg
        20m bear crawl
        1k row
        2 rounds: (per partner)
        40m overhead walking lunge 10/5kg
        40m bear crawl
        1k row
        (per partner)
        60m walking lunge
        60m bear crawl
        1k row

        *One athlete must complete their round before the other may start theirs. Row may be split any way.
         
        Share Post:
         
      • DI 21-11-2017
      • Strength:
        5×5 Floor Press. Start at 75% 1RM bench and ascend in weight.
        WOD:
        5 Rounds for Time
        5 Deadlifts 125/90KG
        10 Lateral Burpees
        20 Double Unders

         
      •  
      • ZA 18-11-2017
      WOD
       
      400 Row
      Max clean &Jerks 60/45Kg
      in 2 min windows
      2 min rest
      keep going until 30 C&J are done
       
      • WO 15-11-2017
      •  
      • WOD

        Conditioning
        AMRAP in 10 Minutes:
        2 Power Snatches, 45/30kg
        2 Overhead Squats
        30 Double-Unders
        4 Power Snatches
        4 Overhead Squats
        30 Double-Unders
        6 Power Snatches
        6 Overhead Squats
        30 Double-Unders
        etc...

         
      •  
      •  
      •  
      • DI 14-11-2017
      • Behind The Neck Jerk
      • 1x5@bar 1x3@40% 1x3@50% 1x3@60% 1x2@70% - both reps paused 4x2@75%(+) - first rep paused *Pause will be for 2 seconds in the catch positions. *Only raisethe weight if the catch and recovery feel solid 
      • WOD 
      • 10-9-8-7-6-5-4-3-2-1 
        Ring dips 
        Power clean (55/35)) 

        14 minute timecap 
      • *Modify to banded ring dips or push-ups depending on pushing strength. 
      •  
      •  
      • MA 2-11-2017
      • TIMMIES MONDAY
       
      •  
      • ALL WODS TO BE ANNOUNCED @ THE BOX
       
      •  
      •  
      • WO 1-11-2017
      • Skill (practice): 
        2-6 Strict ring muscle-up 
        4-8 Chest to bar pull-up with 2 second hold at top 
        15-30sec Active hang 
        3 rounds 
        *All pulling movements will be done with partner if needed 
        *During 2 second pause keep abs engaged while pulling the elbows back
      • WOD
      •  
      • In pairs, complete: 
        Partner A: 15 calorie row 
        Partner B: Active hang 
        *one person must be hanging for rower to be moving 
        7 minute AMRAP 

        1 minute rest 
        Then: 

        Partner A: 20 Kettlebell swings - Russian (24/20/16 kg) 
        Partner B: Horse stance 
        5 minute AMRAP 
        *one person must be holding the horse stance for reps to count
       
      • DI 31-10-2017
      • Strength:
        10×2 split jerk
        *Work 75-90% of 1RM
        WOD:
        “Christine”

      • 3 rounds for time:
        500m row
        12 deadlift bodyweight
        21 box jumps


         
      •  
      •  
      • VR 25-10-2017
      • RIng strength
      • Option A: 
        4-6 Box dips @tempo42X0 
        40sec weighted plank
        3 rounds for quality 

        Option B: 
        EMOTM for 10 minutes: 
        Minute 1: 30sec AMRAP of ring dips 
        Minute 2: 30sec ring support 
      • WOD
      • In teams of 2, complete: 
        25 Dumbbell thrusters (22.5/15)
        20 Pull ups 

        11 minute AMRAP
      • *Both teammates must be hanging for pull-ups to count.
      •  
      • DO 26-10-2017 morning sessions
      • Deadlift
      • 1x5@bar 1x3@40% 1x3@50% 1x3@60% - 5 second eccentric for all reps 4x3@70% - 5 second eccentric for all reps
      • WOD
      • 12 Toes to bar 
        6 Kettlebell clean & strict press (16/8 kg) 
        4 False grip ring pull-up 

        13 minute AMRAP



      • WO 25-10-2017
      • Snatch Balance
      • Heaving Snatch Balance 1x5@bar 1x3@40% 1x3@50% 1x3@60% 4x2@70% *Heaving snatch balance is a dip, drive, and squat motion without any movement in the feet. *This will help develop a fast decent into a good squat position 
      • WOD
      • 3-6-9-12... 
        Power clean (50/35kg) 
        Ring dips 
        8 min AMRAP 

        2 min rest 
        Then: 

        20 seconds ON / 10 seconds REST 
        V-ups 
        4 minutes total 
        *score both parts of the metcon as individual rounds
      • DI 24-10-2017

        WOD:
        6 minute AMRAP:
        10 sumo deadlift high pull 40/30kg
        10 push press
        – 3 minute rest
        6 minute AMRAP:
        20 (GHD )situps
        20 pistol
        – 3 minute rest
        6 minute AMRAP:
        30 pushup
        30 overhead walking lunge steps 20/15
        – 3 minute rest
        6 minute AMRAP:
        100/80 calorie row
        100 double under

        MA 23-10-2017

        Timmies monday


        ZA 21-10-2017

        6 Rounds:
        AMRAP in 2 Minutes --
        - 20 MedBall cleans, 
        - 20 Russian Kettlebell Swings, 24/16kg
        - 20 Box Jumps, 
        - 20 Power Snatch, 35/25
        - 20 Burpees
        - 60 Double-Unders
        Rest 2 Minutes

        Start each interval where you left off.


        VR 20-10-2017

        Strength:
        10×1 hang clean, build to a max

        As a Team of 2, For Time:
        100 Calorie Row
        100 Toes-to-Bar



        DO 18-10-2017
        Mobility work

        WOD
        3 Rounds for Time:
        50 Air Squats
        7 Burpee-Pull-Ups
        10 Hang Power Cleans 60/45kg

        WO 18-10-2017
        Strength:
        20 minutes to establish a 1RM front squat
        WOD:
        For time:
        21-15-9
        Toes to bar
        Power clean 55/35
        Handstand pushup



        DI 17-10-2017
        In teams of 3, complete as a team: 
        1k Run 
        1k Row 
        100 Burpees 
        *run together as a team but split up the row and burpees between team members 

        3 rounds 

        40 minute timecap


        VR 13-10-2017
      • Clean & Jerk Complex
      • 2 Clean + Split jerk 1x3@bar 1x3@40% 1x2@50% 1x2@60% 1x1@70%(+) - Continuing into a heavy complex for the day 
      •  
      • WOD
      • 60 seconds ON / 30 seconds REST 
        Row for calories 
        Burpees 
        Barbell front rack lunges  
        Fat rope skips 

        3 rounds




      DO 12-10-2017

      WOD:
      15 minute AMRAP:
      200m run
      10 air squat
      10 pushup
      20’s, 30’s, 40’s…
      *The 200m run starts each round.
      Post WOD at 20 minutes on the clock:
      Death by:
      3 V-ups

      WO 11-10-2017

      2 reps (low hang squat) every 2:00, for 16:00 min
      (8 s Hang Snatch)
      Conditioning
      2 Rounds for Time:
      18 Calorie Row
      15 Toes-To-Bar
      12 Power Snatches, 50/35kg
      9 Box Jump Overs



      DI 10-10-2017
      Skill:
      10 minutes working split jerk technique with an empty bar 

      WOD:

      10 rounds for time: *Optional 30 minute cap
      11 chest to bar pullup
      22 front squat 35/25kg

      MA 8-10-2017

      Deck of Cards

      ZO 7-10-2017

      metcon 09:30

      Conditioning
      6 Rounds --
      AMRAP in 2 Minutes:
      - 10 Russian Kettlebell Swings, 24/16kg
      - 30 Double-Unders
      - 10 Toes-to-Bar 
      1 Minute Rest
      Start each round where you left off the previous.


      WOD: 10:30
      Strength
      Every 3 Minutes for 15 Minutes --
      Set 1: 5 Deadlifts, 70%
      Set 2: 5 Deadlifts, 75%
      Set 3: 5 Deadlifts, 80%
      Set 4: 5 Deadlifts, 85%
      Set 5: 5 Deadlifts, 85+%

      For time on a Tabata clock:
      30-20-10
      Chest to bar pullup
      Handstand pushup


      ZA 6-10-2017

      Strength
      Every 75 Seconds for 15 Sets:
      Power Clean + Front Squat + Jerk @ 65-85% of 1RM C&J

      Start @ 65%, move up on weight every 1 to 2 sets.
      Conditioning
      EMOM for 18 Minutes --
      Minute 1: 7 Pause Overhead Squats, 30-40%, 1 second pause at bottom, for quality
      Minute 2: 8-15 (Chest-to-Bar) Pull-Ups
      Minute 3: 8-15 Toes-to-Bar


      VR 5-10-2017
      Ménage à Trois 
      With a Partner, For Time: 
      "Diane"
      21-15-9 Reps:
      Deadlifts, 100/70kg
      Handstand Push-Ups
      "Elizabeth"
      21-15-9 Reps:
      Power Cleans, 60/45kg
      Ring Dips
      "Fran"
      21-15-9 Reps:
      Thrusters, 45/30kg
      Pull-Ups



      DO 4-10-2017 Morning sessions
      • Warm-up 
        5 Close stance push-ups 
        5 Wide stance push-up 
        20sec ring support 
        2 rounds 

        Option A: 
        4-6 Box dips @tempo42X0 
        40sec weighted plank 10/5kg 
        3 rounds for quality 

        Option B: 
        EMOTM for 10 minutes: 
        Minute 1: 30sec AMRAP of ring dips 
        Minute 2: 30sec ring support 
        *Athletes who have dips will now start accumulating volume. Those who don't will start hitting the movement with assistance modifications ie. bands, toes on floor, etc
      WOD
      Complete as many rounds as possible in 10 minutes of:
      3 burpee box jump-overs
      3 deadlifts
      6 burpee box jump-overs
      6 deadlifts
      9 burpee box jump-overs
      9 deadlifts
      Etc.



      WO 4-10-2017

      Every 2 minutes for 10 minutes complete: 

      250m Row - all out 

      then 

      Every 2 minutes for 10 minutes complete: 
      90 Seconds AMRAP medball cleans 

      *Use teams of 2 alternating stations every 2 min. 
      *Scored on total amount of medballs

      DI 3-10-2017

      WOD:
      For time:
      30 clean 60/45kg
      30 shoulder to overhead
      30 bar facing burpee
      30 calorie row

       
      • MA 2-10-2017
      •  
      • TABATTA something else
      •  
      •  
      •  
      •  
      • VR 29-9-2017
      •  
      • EMOM for 18 Minutes:
        Minute 1: 3-8 Strict Toes-to-Bar
        Minute 2: 10-20m Handstand Walk
        Minute 3: 5 Deadlifts, 75-80%
      •  
      • DO 28-9-2017 Morning sessions
      • Strength:12 minutes alternating OTM:
        5-10 strict pullup (depending on ability)
        5 front squat from floor

        WOD:
        7 rounds for time: *15 minute cap
        30 double under
        20 pistol
        10 toes to bar
      • WO 27-9-2017
      • Strength
        3 Reps Every 3 Minutes for 15 Minutes @75-85% Front Squat
        Conditioning
        AMRAP in 6 Minutes:
        6 Front Squats, 45/30
        6 Shoulder-to-Overhead, 45/30
        6 Burpee Box Jumps

         
      •  
      • Di 26-9-2017
      •  
      • Strength:
        5 rounds on a 3 minute clock:
        5 strict press build to a 5RM
      • WOD:
        7 minute AMRAP:
        5 kettlebell swing 32/24
        5 burpee box overs
        10 kettlebell swing
        10 burpee box over
        15, 20…

         
      •  
      •  
      •  
      • VR 22-9-2017
      • As a Team of 2, Alternating Rounds --

        AMRAP in 8 Minutes:
        10 Power Snatches, 35/25
        30 Double-Unders 

        Rest 2 Minutes

        AMRAP in 8 Minutes:
        10 Thrusters, 45/35
        10 Bar-Facing Burpees

        Rest 2 Minutes

        AMRAP in 8 Minutes:
        5 Clean & Jerks, 60/45
        10 Toes-to-Bar
      •  
      • DO 21-9-2017
      Morning session:
      • Front Squat
      • 1x12@bar 1x8@45% 1x6@55% 1x4@65% 1x4@75% - 2 sec paused at bottom (first rep only) 4x4@85% (+) - 2 sec paused at bottom (first rep only)
      • WOD
      • EMOTM for 12 minutes complete: 

        Minute 1: 40 seconds hollow hold 
        Minute 2: 8 Handstand push-ups 

        *Handstands can be free-standing, or against wall 
        *If 8 HSPU will into hold up for 6 sets, use smaller sets that you think will be sustainable. If it feels to easy add a small deficit 
       
      • WO 20-9-2017
      • Skill MU progressions
      •  
      •  
      • 5 Rounds for time of:  
        3 MU (MU=3pullups/3dips)  
        10 Toes-To-Bar  
        21 Walking Lunge Steps (20/15kg) plate overhead)
        400m row
      •  
      • DI 19-9-2017
      •  
      • Strength:
        15 minutes to establish a 2RM hang snatch
        WOD:
        For time:
        100 overhead squat 45/30kg
        *Each minute starts with 1-5 strict pullups depending on ability. Each minute you must complete at least 1 overhead squat.
        **If you are capable of – then do
        0 strict pullup – 5 ring row
        1-5 strict pullup – 1-2 strict pullup
        5-10 strict pullup – 2-4 strict pullup
        10 + strict pullup – 5 strict pullup
        Your set of strict pullups should be unbroken for at least the first 3 minutes.
      • MA 18-9-2017
      • Wod To be announced @ Box
      •  
      •  
      • ZA 16-9-2017
      •  
      • Clean & Jerk Complex
      • Full clean + 2 Split Jerk
      • 1x5@bar 1x4@40% 1x3@50% 1x2@60% 1x2@70% 4x1@80-90%
         
      • WOD:
        For time:
        21-15-9
        Deadlift 100/70kg
        Ring dip
         

        VR 15-9-2017
      5 rounds, each for time:
      5 power clean 60/45kg
      10 front squat
      5 jerk
      20 pullup
      – Rest 90 seconds between rounds.

      DO 14-9-2017
      Wod To be announced @ Box

      WO 13-9-2017
      WOD:
      20 minute AMRAP:
      15 sumo deadlift highpull 45/30 KG
      15 bar facing burpee
      -Rest 5 minutes
      At 25 minutes on the clock, 5 minute AMRAP:
      500m row
      Dumbbell snatch 22,5/15kg



      DI 12-9-2017

      Strength
      EMOM for 10 Minutes --
      Minute 1: 3-10 Strict (Chest-to-Bar) Pull-Ups
      Minute 2: 3-10 Strict (Ring) Dips
      Rest 5 Minutes
      EMOM for 10 Minutes --
      Minute 1: 8-15 Ring Push-Ups
      Minute 2: 7-12 Strict Toes-to-Bar
      Conditioning cf den haag
      500m Row
      40 Squats
      30 Sit-Ups
      20 Push-Ups
      10 Pull-Ups





      ZA 9-9-2017
      Strength:
      15 minutes to establish:
      2RM strict press

      WOD:
      For time on a Tabata clock:
      50/40 calorie row
      200 double under (completed within 10 working windows)
      50 (GHD) situp
      50 handstand pushup



      VR 8-9-2017

      WOD:
      12 minute AMRAP:
      20 kettlebell swing24/16
      10 burpee pullup (use bar that is outside of standing reach)
      20 boxjumps

      Post WOD at 20 minutes on the clock:
      15 minutes to establish:
      3RM overhead squat (from floor)



      WO 4-9-2017
      This week chipperrrrrrrrr

      WOD:
      For time: *45 minute cap
      200m run
      20 toes to bar
      400m run
      40 handstand pushup
      600m run
      60 box jumps 60/50cm
      800m run
      80 GHD situp
      1k run
      100 wall ball shots
       
      ​DI 3-9-2017
      Strength
      Take 20 Minutes to Build to a Heavy Single Push Press
      Conditioning
      EMOM for 14 Minutes:
      Minute 1 - 7 Push Presses, 65-75% of single, off the floor
      Minute 2 - 50 Double-Unders

      ZO 3-9-2017

      Endurance Partner WOD:
      For time:
      150 kettlebell swing 24/16
      150 pushup
      150 goblet squat 24/16
      150 burpee to plate 10/5kg
      *While one partner works the other runs 200m. Partners switch every time
      a 200m run is finished.



      ZA 2-9-2017

      Strength:
      7×3 thruster
      *Build to a 3RM,

      AMRAP in 15 Minutes:
      30 Squats
      20 Handstand Push-Ups
      10 Deadlifts, 100/70Kg


      VR 1-9-2017

      Skill
      Push Press/ Push Jerk
      Conditioning
      3 Rounds for Reps:
      0:30 Push Presses
      0:30 Rest
      0:30 Slam Balls
      0:30 Rest
      0:30 Push Jerks
      0:30 Rest
      0:30 Sit-Ups
      0:30 Rest
      0:30 Row (Calories)
      0:30 Rest



      DO 31-8-2017

      Strength
      Snatch Pull + + Snatch, 12x(1+1)
      Every 90 seconds for 18 Minutes (12 sets.)
      Conditioning

      In 15 Minutes --
      800m Run
      AMRAP in Remaining Time:
      21 Shoulder-to-Overhead, 55/35kg
      15 Toes-to-Bar
      9  Power Clean, 55/35kg

      WO 30-8-2017

      Strength:
      EMOTM x 10 Minutes Perform the following complex:

      1 Deadlift
      1 Hang Clean
      1 Front Squat
      1 Jerk

      **Start moderately heavy and ascend
      WOD:
      5 Rounds for Time:
      20 Pull ups
      30 KB Swings 24/16kg
      40 Double Unders


      DI 29-8-2017

      Strength

      Deadlift 5-5-5-5-5


      Conditioning

      As a Team of 2, AMRAP in 30 Minutes:
      6 Burpees

      12 Kettlebell Swings 24/16
      18 muscle snatch 35/25kg



      WO 23-8-2017

      Conditioning

      "Fight Gone Bad!" Prep 
      Three Rounds for Reps:
      0:20 Wall Ball Shots, 
      0:40 Rest
      0:20 Sumo Deadlit High Pulls,35/25kg
      0:40 Rest
      0:20 Box Jumps,
      0:40 Rest
      0:20 Push Press, 35/25
      0:40 Rest
      0:20 Row (Calories)
      0:40 Rest



      DI 22-8-2017

      Strength:
      EMOTM x 10 Minutes Perform the following complex:
      1 Deadlift
      1 Hang Clean
      1 Front Squat
      1 Jerk
      **Start moderately heavy and ascend

      WOD:
      3 Rounds for Time:
      20 Pull ups
      30 KB Swings 24/16
      40 Double Unders



      ​MA 21-8-2017

      Timseneker wod

      ZO 20-8-2017


      As a Team of 3, AMRAP in 18 Minutes:
      15 Toes-To-Bar
      10 Deadlifts, 50/35
      5 Snatches, 50/35

      Two athletes perform the AMRAP while the third athlete is completing a 500m row. Rotate when the row is complete. Score is the amount of rounds and reps completed.

      ZA 19-8-2017

      Strength:
      7×5 push press (70-85% of 1RM)
      WOD:

      9 minute AMRAP:
      10 power snatch + overhead lunge 40/30kg
      100m row
      *Each round, add 100m to the row.

      VR 18-8-2017

      WOD:
      10 minute AMRAP:
      7 handstand pushup
      14 toes to bar
      30 double under

      Post WOD at 15 minutes on the clock:
      10 minutes to establish max for the complex:
      Clean + 3 front squat + split jerk


      DO 17-8-2017

      WOD:TBA

      WO 16-8-2017


      Strength:
      5 superset rounds on a 2 minute clock:
      5 strict press (>70% of 1RM)
      4 alternating front rack lunges (4 second negative to bring knee to floor)

      WOD:
      5 minute AMRAP:
      500m run
      Wall ball shots
      – Rest 2 minutes
      5 minute AMRAP:
      500m row
      Burpees over the rower
      – Rest 2 minutes
      5 minute AMRAP:
      200m run
      250m row
      ( L/R)Dumbbell snatch 22.5/15 kg





      DI 14-8-2017

      With a Partner, AMRAP in 24 Minutes:
      30 American Kettlebell Swings, 24/16kg
      30 Box Jumps, 
      30 Knees-to-Elbow
      30 Overhead Squats, 40/30
      30 Hang Power Snatches, 40/30

      Every 2 minutes both partners must complete 30 Double-Unders. The workout begins with Double-Unders.



      END of HOLIDAY season


      WO 2-8-2017

      • Warm-up 
        10 Ring rows 
        5 Standing false grip transition 
        15sec Bottom of push up hold 
        1 round 

        Option A: 
        10 Ring push up 
        5 False grip banded transition 
        15sec Bottom of ring dip hold 
        2 rounds for quality 

        Option B: 
        5 False grip ring chin-up 
        5 Muscle up negative to hanging L-sit 
        15sec Ring support 
        2 rounds for quality
      •  
      •  
      • WOD 
      • 1k Row 

        Then 
        12 Pull-ups 
        8 Pistols (4 per leg) 
        4 rounds 
        Then 
        2 small CFDH rounds running
        18 minute timecap



      DI 1-8-2017
      TBA

      MA 31-7-2017

      TBA


      ZO-30-7-2017

      TImmie's wake up and stay up wod

      ZA 29-7-2017 


      WOD

      5 rounds for time:
      24 medball  cleans
      18 kettlebell sumo deadlift high pull 32/24
      12 toes to bar

      Post WOD (starts 5 minutes after the wod is completed):
      For time:
      50 burpee box overs



      VR 28-7-2017 

      EMOM for 21 Minutes:
      Minute 1: 10-14 Pistols
      Minute 2: 3-5 Muscle-Ups
      Minute 3: 30-60 Double-Unders


      DO 27-7-2017 

      Strength:
      10×2 power snatch
       
      WOD:
      For time:
      10-9-8-7-6-5-4-3-2-1
      Kettlebell thruster 16/12kg
      30 m farmer’s carry+5 DL (every 10m)
      Burpee box overs


      WO 26-7-2017

      3-3-3-3-3 Push Press

      5 rounds for time:
      500m run
      15 kettlebell swing 32/24kg
      15 toes to bar



      DI 25-7-2017

      Skill
      Push Press Push Jerk
      Strength
      5-5-5-5-5 Push Jerk

      4 Rounds --
      In 2:00:
      - 15 Push Presses, 45/30
      - 15 Box Jumps,
      - AMCAP Row
      Rest 2:00​



      VR 21-7-2017

      WOD:
      For time: *12 minute time cap
      30-20-10
      Hang power clean 50/60/70kg/ 35/40/45KG
      Shoulder to overhead

      Post WOD Rowing:
      1k
      -Rest 2 minutes
      500m
      -Rest 2 minutes
      250m


      DO 20-7-2017

      Morning classes 07:00 & 09:00
      Strength:
      Complete in 20 minutes:
      5-4-3-2-1-2-3-4-5
      Bench press (sets should be as heavy as possible while still unbroken)
      Strict pullup (weighted if possible)

      WOD:
      3 rounds for time:
      30 meter overhead walking lunge 20/15kg plate
      15 burpee pullup
      50 double under
      30 (GHD) situp

      evening SLO's Night. 19:30

      WO 19-7-2017

      5 Rounds:
      1:00 Row
      1:00 Burpee-pullups
      1:00 Rest
      1:00 Row
      1:00 30 Double-Unders + Max Distance Handstand Walk
      1:00 Rest

      Row at hardest sustainable pace..
      15/12 cal 

      DI 18-7-2017

      AMRAP in 15 Minutes
      1-2-3-4-5-6 ... 
      Deadlift 90/65kg
      3-6-9-12-15-18...
      Bar-Facing Burpees
      15/12 Calorie Row


      MA 17-7-2017

      Timmie's wod some squat cleans..

      VR 14-7-2017

      tabata warmup 
      EMOM for 16 Minutes:
      Minute 1 - 10 Hang Power Cleans, increase load each round
      Minute 2 - 15 HSPU
      Minute 3 - REST

      DO 13-7-2017

      morning classes. 

      3 Rounds For Reps:

      1:00 Wall Ball Shots/cleans
      1:00 Ring Rows
      1:00 Box Jumps
      1:00 Burpees
      1:00 Single-Unders
      1:00 Rest

      SLO's night  workout TBA:


      WO 12-7-2017

      moility work

      AMRAP in 8 Minutes:
      45 Double Unders
      15 Burpees
      15 American Kettlebell Swings, 24/16kg

      Rest 4 Minutes

      AMRAP in 8 Minutes:
      10 Toes-to-Bar
      10 Box Jump Overs, 
      10 DB Snatches, 22,5/15


      DI 11-7-2017
      Strength Day
      5 Rounds for Quality:
      10 Unbroken Clusters
      1:00 Rest
      Max Kipping (C2B)Pull-Ups

      Rest as needed. Increase cluster load each set.



      MA 10-7-2017
      Todays Wod



      sunny day 9-7-2017

      As a Team of 3, For Time:
      100 Back Squats,65/40kg
      75 Pull-Ups
      50 Shoulder-to-Overhead, 65/40kg
      100 Front Squats, 40/30
      75 Pull-Ups
      50 Shoulder-to-Overhead, 40/30
      100 Overhead Squats, 30/20kg
      75 Pull-Ups
      50 Shoulder-to-Overhead, 30/20kg

      Barbell cannot touch the ground for the duration of this workout. Non-working athletes must hold the barbell while working athlete is doing pull-ups. Athletes must hold bar during weight changes. If the bar touches the ground, entire team must complete 25 burpees each.

      ZA 8-7-2017
      WOD:

      25 minute clock:
      3 Big CFDH rounds running
      Then AMRAP in the remaining time:
      11 chest to bar pullup
      7 hang clean 60/40kg
      7 push press


      VR 7-7-2017
      Strength:
      Perform a set of strict pullups to complete failure.
      Then multiply your result by 3. Complete that number in 5-7 sets.
      Work on pistol strength/quality between pullup sets.

      WOD:
      12 minute AMRAP:
      10 sumo deadlift high pull 40/30kg
      10 burpee otb
      10 handstand pushup





      WO 4-7-2017
      Strength:
      10×2 split jerk
      *Build to 2RM.

      WOD:
      For time: *15 minute cap
      21-15-9
      Overhead squat 50/35 kg
      GHD situp
      Ring dip

      DI 4-7-2017
      Skill
      3-3-3-3-3-3-3 Hang Snatch
      Metcon
      Sled Sprint Relay




      VR 30-6-2017

      In teams of 2, complete: 
      200 Kettlebell swings - Russian (32/24 kg) 
      150 Burpee box jumps  
      150 Double unders 

      20 minute timecap 

      *both members must be moving at the same time, If one rests so does the other. One person per movement (until only one movement left, then you can alternate on that last movement)


      WO 28-6-2017
      Snatch *All snatches will be paused at the knee for 2 seconds 1x5@bar 1x3@45% 1x2@55% 2x2@65% 4x1@75% (+) *The 2 second pause is a chance to make sure shoulders are over the bar, vertical shins, and weight is being carried in the right places before the extension begins. *Try to get heavy!


      EMOM for 10 Minutes:
      Minute 1 – 15/12 Calorie Row 
      Minute 2 – 12 Front Rack Lunge, 50/35kg
       



      DI 27-6-2017
      Skill
      Atlas stones cleans and carry
      Metcon
      For Time:
      10 Hang Power Cleans, 50/35kg
      10 Double-Unders
      Hang Power Cleans
      15 Double-Unders
      Hang Power Cleans
      20 Double-Unders
      Hang Power Cleans
      25 Double-Unders
       




      MA 26-6-2017
      WOD
      Strength: To be annouced 
       
      3-6-9-12-9-6-3
      Back Squat 
      Box Jumps
      TTB



      WOD:
      30 minute to get as far down the list as possible:
      3 rounds:
      “DT”
      12 deadlift70/50kg
      9 hang power clean
      6 shoulder to overhead
      -2 minute rest
      1500m run
      -2 minute rest
      7 rounds:
      15 wall ball shots
      10 pushups
      -2 minute rest
      Calorie row


      VR 23-6-2017

      5 superset round on a 3 minute clock:
      3 deadlift negative (50-60% of 1RM DL, work a 4 second descent)
      3-10 strict handstand pushup

      WOD:
      12 minute AMRAP:
      10 burpee pullup
      10 overhead squat 50/35



      WO 21-6-2017

      Skill
      Handstand
      Strength
      3 Rounds for Quality:
      0:30 Wall-Facing Handstand Hold
      1:00 Sit In Bottom of Squat
      Metcon
      AMRAP in 10 Minutes:
      10 (Box) Handstand Shoulder Taps
      10 Push-Ups
      10 goblet squats 24/16 kg
       



      DI 20-6-2017

      3 Rounds for Time:
      10 Kettlebell Swings
      Push-Ups
      15 Kettlebell Swings
      Pull-Ups / Ring Rows
      20 Kettlebell Swings
      10 Reverse Lunges, alternating legs
      2:00 Rest
       



      ZA 17-6-2017

      Strength:
      15 minutes to build to a 1RM clean

      WOD:
      For time:
      50 sumo deadlift high pull 40/30
      50 shoulder to overhead
      50 front squat
      *Each minute begins with 3 bar facing burpees.



      VR 16-6-2017

      20 Minutes For Quality:
      2 Eccentric Bar Dips 
      2 Eccentric Chin-Ups
      5 Tip-Toe /box Muscle- Up Transitions​

      Wod
      AMRAP in 8 Minutes:

      60 Double-Unders
      12 V-ups



      WO 14-6-2017

      Snatch Complex Snatch + Overhead Squat 1x5@bar 1x3@40% 1x2@50% 1x2@60% 4x2@65% (+) *Not a huge amount of working sets should be done within 20 minutes.

      1000 m run
      30 Thrusters (40/30) 
      30 Pull-ups 
      Then: 
      10 Box jumps (24/20 in) 
      15 Toes to bar 

      3 rounds 
      18 minute timecap


      DI 13-6-2017
      Skill: Push Jerk
      Strength 5 * 2 Push Jerk


      EMOM for 10 Minutes:
      Minute 1 –  21 Wall Ball Shots, 20/14
      Minute 2 –  9 Bar-Facing Burpee-Over-medball
       


      ZA 10-6-2017

      For time:
      15-10-5
      Strict handstand pushup
      Strict ring dip
      Pushup

      WOD:
      3 rounds for time:
      500 run
      10 deadlift 120/90kg
      25 air squat


      WO 31-5-2017

      Strength:
      4 superset rounds on 3 minute clock:
      7 good mornings (
      5 strict press (build to 5RM)

      For Time:
      30 (Box )Shoulder Taps
      10 Knee Raises/TTB
      10 Deadlifts, 90/60KG
      30 Box Shoulder Taps
      12 Knee Raises/TTB
      12 Deadlifts
      30 Box Shoulder Taps
      14 Knee Raises/TTB
      14 Deadlifts
      30 Box Shoulder Taps
      16 Knee Raises/TTB
      16 Deadlifts
      Time Cap: 11 Minutes.



      ZA 27-5-2017

      WOD:
      For time: *30 minute cap

      20-18-16-14-12-10-8-6-4-2
      Box overs
      Handstand pushup
      Deadlift (20-16)60/45kg,(14-10)80/60 kg, 
      (8-2)110,80kg



      WO 24-5-2017
      • SKIll: TTB progresions
      •  
      • WOD
      •  
      • Wall ball (20/14 lbs) 
        Box jumps (24/20 in) 
        Row for calories 
        Handstand push-ups 

        90 sec AMRAP each station 
        30 sec rest & transition 

        3 rounds




      DI 23-5-2017

      Clean Complex Full clean + 2 Front squats + Split jerk 1x5@bar 1x3@40% 1x2@50% 1x1@60% 6x1@70% (+) *build up to a heavy max for the complex or work on technique at 70%

      WOD 
      12 KB bell snatch (24/16)
      12 Single arm overhead lunges (24/16)
      8 Burpees 

      14 minute AMRAP 
      *for every completed round, number of burpees goes up by 2.



      VR 18-5-2017

      Strength/Skill:
      7×5 kettlebell snatch (each arm), start at manageable weight where technique can be the main focus, and build up.
      *Perform these set as , 5 reps on one hand, a half rotation switch and 5 reps on the other hand.
      WOD:
      5 rounds for time:
      15 kettlebell sumo deadlift high pull 32/24kg
      50m burpee broad jump
      50m walking lunge




      WO 17-5-2017

      3 rounds for time of:
      800-meter run
      23 back squats, ¾ body weight
      12 deadlifts, 1 ½ body weight

      (prep wod afher short warmup and share/use similar or same bars)

      17:30 skills: Rowing and DU



      DI 16-5-2017

      Strength:
      5 superset rounds on a 3 minute clock:
      10 hip and back extension
      5-10 strict ring dip (add weight if possible)

      WOD:
      10 minute AMRAP:
      5 hang power clean 50/35kg
      10 lateral burpee over bar
      15 toes to bar
      -Rest 3 minutes
      5 minute AMRAP:
      Snatch 50/35kg






      Z0 14-5-2017

      WOD's IN the box on the Board



      ZA 13-5-2017


      Hang Clean + Split Jerk  *low hang clean and split jerks. 2x5@bar 1x5@40% 1x4@50% 1x3@60% 1x2@70% 4x2@75-80%

      WOD
      7 Ring dips 
      30 Double unders 

      10 minutes AMRAP 
      *after every second round athletes  for a 200m sprint on ski erg/row alternating


      VR 11-5-2017

      Filthy 50

      50 Box jumps 
      50 Jumping pull-ups 
      50 Kettlebell swings (24/16 kg) 
      50 Lunges 
      50 Knees to elbows 
      50 Push press 
      50 Back extensions 
      50 Wall balls 
      50 Burpees 
      50 Double unders

      DO 10-5-2017

      Strength:
      5 superset rounds on a 3 minute clock:
      5 push press (start heavy and ascend to 5RM)
      Strict chinups to failure

      WOD:
      For time: *15 minute cap
      21-15-9-15-21
      GHD situp 
      Overhead squat 45/30kg
      Burpee box jump 24/20″






      WO 10-5-2017

      WOD:
      20 minutes alternating OTM:

      *10-20 calorie row (45ish seconds of work)
      *5-15 handstand pushup (starts unbroken, should be completed within 3 sets in the later    rounds)
      *10-15 med ball cleans #20/14 (unbroken every round)
      *5-15 toes to bar (starts unbroken, should be completed within 3 sets in the later rounds)

      Work at your level.!!! mantain form and reps


      18:30 Skill of the month : ROW & 

      DI 9-5-2017


      Strength:
      7×3 deadlift (start at 60% and ascend)
      *Control the descents for 4 second negatives. Work with a partner to help time the negatives.
      WOD:
      15 minute AMRAP:
      1 round of “Cindy”:
      5 pullup
      10 pushup
      15 air squat
      Then:
      1 power clean and jerk 70/50kg
      *Each round completed add 1 power clean and jerk. After the 8th round of “Cindy” you must complete 8 power clean and jerks.


      MA 6-5-2017

      TBA: timmies monday.
      some rings dips for strength , and ohs for reps....

      ZO 7-5-2017


      Strength:
      15 minutes to find 3RM front squat with 1 second pause on first rep.
      –Must make at least 5 attempts
      Followed by 6 minutes to complete 2×3 at 90%, with no pause.
      WOD:
      For time:
      400m run
      Then 3 rounds:
      10 kettlebell snatch right arm 24/16
      10 kettlebell snatch left arm
      10 burpee
      30 double under
      Then 400m run to finish


      ZA 6-5-2017
      WOD
      As a Team of 2, AMRAP in 16 Minutes:

      200m Run with Medicine Ball,
      30 Squats
      20 Box Jumps

      Every 4 Minutes (at 0:00, 4:00, 8:00, and 12:00):
      10 Partner Burpees
      One athlete works at a time (except for on burpees.) Reps may be divided in any way between athletes.
      Each 200m run should be counted as 1 rep. Burpees should not be counted.
       


      WOD:
      2 rounds for time:
      30 front squat 50/35
      20 push press
      10 power snatch

      Post WOD starting at 20 minutes on the clock:
      15 minutes OTM:
      2 power clean + 1 split jerk (start with the weight you used for the workout and ascend to a max)




      DO 4-5-2017

       
      Option A
      10 Ring push ups 
      10 Dumbbell roll back extensions (2x 20/6-10 kg)
      10 Scap pull ups 
      3 rounds not for time 

      Option B (intermediate 1-2 reps): 
      3-5 Strict box dips 
      10 Dumbbell roll back extensions (2x 20/6-10)kg 
      10 Scap pull ups 
      3 rounds not for time 

      Option C (intermediate 3-5+ reps): 
      As many sets as possible of: 
      60% of max strict ring dips (must be unbroken sets) 
      10 minute timecap 

      WOD

      90 seconds ON / 30 seconds REST at each station: 
      Burpee box jumps  
      Ring rows 
      Calorie row 

      3 rounds

      WO 3-5-2017  

      Shoulder Press 1x10@bar 1x8@40% 1x6@50% 1x5@60% 5x5@70%

      WOD

      Sit-ups 
      Burpees 
      Fat rope skips 
      Push-ups 

      2 minute TABATA each station 
      2 rounds



      DI 2-5-2017  

      skill/warmup handstands

      5 rounds for time:
      20 bar facing burpee
      15 muscle snatch 35/25
      10 handstand pushup



      As a Team of 2 —
      In 12 Minutes:
      800m Run With Plate, 20/10
      AMWAP Squat Cleans
      Rest 3 Minutes
      In 12 Minutes:
      800m Run With Plate, 20/10
      AMWAP Deadlifts
      AMWAP = As Much Weight As Possible.
      Your score will be the total weight you and your partner lift over all lifts, i.e. reps x weight. Each team has one barbell. Barbell begins empty. Team decides what weight to use to achieve max total weight.

       

       

      ZA 29-4-2017  


      Skill/Strength:
      12 minutes alternating OTM:
      5-10 strict ring dip
      Power clean + 6 alternating lunges (start above 60% 1RM power clean and ascend as the lunge allows)

      WOD:
      5 minute AMRAP:
      10 hang power snatch 40/30
      15 box hop 24/20″
      -Rest 3 minutes
      For time:
      30 thruster 40/30
      30 bar facing burpee


      VR 28-4-2017  


      5-5-5-5-5 Bench Press
      WOD
      ‘Bring Sally Up’
      To the song “Flowers” by Moby: with a 60/45kg barbell on your back, squat on “Bring Sally Down”, stand on “Bring Sally Up”.
      If you drop the bar or miss a rep, complete the workout with air squats. At the end of the workout, perform 3 burpees for every air squatyou completed.
      Your score is the number of squats you completed with your starting weight.
       





      KONINGSDAG

      WOD 09:00
      WOD 11:00







      WO 26-4-2017  
      Strength:
      7 superset rounds on a 2 minute clock:
      3 deadlift (start at 70% of 1RM and ascend. Do 3 controlled touch and go reps and set the bar down after the 3rd rep. NO DROPS!)

      1-4 strict muscle up (work a set of muscle up transitions or a set of strict pullups that takes no more than 30 seconds.) scale down if needed


      WOD:
      12 minute AMRAP:
      42 double under (1 minute of work)
      14  burpees OTB
      7 front squat 70/50
       






      DI 25-4-2017  

      10 Thrusters 20/15kg
      10 Double unders/20 Fat rope skips 

      7 minute AMRAP 

      2 minute rest then 

      10 Dumbbell man makers 
      10 Sit ups 

      7 minute AMRAP 

      2 minute rest 

      2 Rounds









      ZA 22-4-2017  


      For Time:
      30 clean (power)and Jerks 50/35kg
      400m Run
      30 Burpees
      400m Run
      30 Box Jumps
      400m Run
      30 Toes-to-Bar
      400m Run


      WO 19-4-2017  

      Skill:
      3P snatch
      Amanda’
      9-7-5  
      Muscle-ups  
      Snatch, 60/45kg
      ‘Amanda Scaled’
      9-7-5 Reps for Time:
      Vertical Ring Rows
      Push-Ups
      Snatch, 35/25kg



      DI 18-4-2017  

      Deadlift Barbell Goodmornings
      2x15@bar then 1x8@40% 1x8@50% 1x6@60% 4x5@70-75%

      WOD
      5 Toes to bar 
      10 Pistols 
      15 Burpees 

      12 minute AMRAP *pistols can be scaled




      ZA 15-4-2017  

      strength /skills barbell complex  
      complex = deadlift/hangclean/split jerk

      WOD
      Sit-ups 
      Burpees 
      Fat rope skips 
      Push-ups 

      2 minute TABATA each station 
      2 rounds




      WO 12-4-2017  
      WArmup WOD Prep

      AMRAP in 4 Minutes:
      21 Front Squats, 50/35kg
      21 Burpees-Over-Bar
      Rest 4 Minutes
      AMRAP in 4 Minutes:
      18 Push Jerks, 50/35kg
      18 Burpees-Over-Bar
      Rest 4 Minutes
      AMRAP in 4 Minutes:
      15 Clean and Jerks, 50/35kg
      15 Burpees-Over-Bar
       
       
      Skill of the month : 18:30  Handstand pushups /handstands walk







      DI 11-4-2017

      Skill
      Kettlebell Swing
      Metcon
      10-9-8-7-6-5-4-3-2-1 Reps for Time:
      Kettlebell Swings
      Walking Lunges
      Burpees




      ZO 9-4-2017

      Metcon: 09:30 

      30 mtr Bearcrawl
      15 box jumps
      15 Du
      30 Wall ball shots
       
      every min on the minute 2 burpees.
      5 RFT


      WOD 10:30

      21-15-9 of: 

      Thruster 20/15kg
      Handstand Push-Ups 

      Then complete 50-40-30-20-10 of: 

      Double Unders 
      Sit-Ups 

      Then complete 10-9-8-7-6-5-4-3-2-1 of: 

      Wall Ball (20/14 lbs) 
      Push-Ups 


      30 minute timecap.





      ZA 8-4-2017

      Single Arm Overhead Step-Ups 
      2 sets of 20

      10/5kgs dumbbells beginners
      15/10kgs dumbbells intermidate
      22.5/15 kgs dumbells advanced

      WOD 
       12 kettlebell swings (24/16/kg) 
      12 Kettlebell loaded lunges ( 24/16/kg) 

      12 minute AMRAP loaded lunges are one KB front racked , alternate legs .
      Alternate racked arm after each round








      VR 7-4-2017

      Muscle Up Progression - Cycle 1 Option A (beginners 0 reps): 
      10 Ring push ups 
      10 Dumbbell roll back extensions (2x 20/5-8kg) 
      15 sec  chest to rings hold 
      3 rounds not for time 

      Option B (intermediate 0-1 reps): 
      5 Muscle up negative to hanging L-sit 
      5 Single ring chin up 
      15 sec Bottom of ring dip hold 
      3 rounds not for time 

      Option C (intermediate 1-3+ reps): 
      Every 2 minutes complete: 
      1-3 Strict muscle ups (partner assisted if necessary) 

      10 minute timecap 

      WOD
      Box jumps (90/76 cm) 
      Side plank raises 
      Kettlebell snatch (24/16 kg) 
      Row for calories

      1 minute each station 
      3 rounds


      DO 6-4-2017

      Deadlift 1x6@40% 1x6@50% 1x6@60% 1x6@70% 6x4@80-85%

      WOD
      10 Hollow rocks 
      8HR push-ups 
      7 minute AMRAP

      WO 5-4-2017

      1-1-1-1-1 Push Press
      Metcon
      AMRAP in 10 Minutes:
      Burpees
      10 Box Jumps, 24/20″
      30 Double-Unders
       
      •  
      •  
      •  
      •  
      • DI 4-4-2017
      •  
      • Snatch Balance
      • 3 positions (power, middle, full) 2x3@bar 1x3@40% 1x3@50% 1x3@60% 1x3@70% 4x3@75% *1st rep is power, 2nd rep is middle, 3rd rep is full
      •  
      • WOD
      • 30-20-10 
        Kettlebell cleans (24/16 kg) 
        Ring dips 
        *athletes will run 400M between rounds 
        *sub run for 150 double unders if rain
      •  
      • MA 3-4-2017
      Grace for time
       


       
      •  
      •  
      • WOD:10:30  same as metcon or TBA
      •  
      •  
      • METCON 09:30     
      • 4 Rounds for Time

        800m Run
        10 Pull Ups
        1 minute L Sit
        15 Push Ups
        20 KB Swings
      •  
      •  
      •  
      • ZA 1-4-2017
      • WOD
      •  
      • 4 Rounds for Time

        12 Burpees
        20 Fr Rack  Lunges 40/30kg
        15 Push ups
        40 DU
        20 Second Handstand Hold
      •  
      •  
      •  
      • VR 31-3-2017
      •  
      • Power Clean
      • 1x3@60% 1x2@65% 1x2@70% 4x2@75-80%
      •  
      • WOD
      • 21-15-9 
        Kettlebell swings  (24/16 kg) 
        Push ups 
        Russian twist 
      •  
      •  
      •  
      • DO 29-3-2017
      •  
      • Slo's night met 18:30 olympisch liften , 19:30 Wod
      •  
      •  
      •  
      • WO 29-3-2017
      •  
      • Strength  2-2-2-2-2 Push Jerk
      •  
      • WOD
      • 25 Calorie row 
        20 Wall ball (20/14 lbs) 
        AMRAP of burpees 
        5 minute timecap 

        Rest 4 minutes 

        3 rounds 
        23 minutes total 
      •  
      •  
      •  
      •  
      •  
      • DI 28-3-2017
      •  
      • Pull-ups
      • EMOTM for 10 minutes: 40 seconds ON / 20 seconds REST Try to score as many pull-up as possible in the 10 minutes. Trying to keep a consistent amount of reps throughout each round. *Pull-ups can be scaled to banded pull-ups 
      • WOD
      • 5 Muscle ups 
        10 Kettlebell sumo deadlift high pull (24/16 kg) 
        10 Box jump overs 

        7 rounds 
        25 minute timecap 
        *muscle-ups can be scaled to 1 pull-up and 1 push up for every Muscle-up.
      •  
      •  
      •  
      • MA 27-3-2017
      •  
      • Back Squat
      • 1x10@bar 1x8@40% 1x6@50% 1x4@60% 1x2@70% 1x2@80% 4x2@80% (+) - all singles will be done at 85% or higher, going by feel. If the movement isn't explosive, deload.
      • WOD
      • 5 Toes to bar 
        10 Jumping lunges 
        15 Kettlebell swings - Russian (24/16 kg) 

        5 rounds 
        15 minute timecap



      • Social Sunday
        WOD
        With a Partner, AMRAP in 20 MInutes:
        40 Overhead Walking Lunges, 20/15kg
        100 Double-Unders
        40 Burpees
         
      •  
      •  
      •  
      • ZA 25-3-2017
      •  
      • EMOTM for 10 minutes: 40 seconds ON / 20 seconds REST Try to score as many single-leg work as possible in the 10 minutes. Trying to keep a consistent amount of reps throughout each round. 
      •  
      • WOD (outside)
      • 15 Wall Balls
        10 Box jumps 
        5 Burpees 
        1 Wall Walk

      • 12 min AMRAP 

        Rest 1 min then: 

        EMOTM for 5 min 
        15 Hollow rocks




      VR 24-3-2017

      Open wod :

      WOD 17.5




      DO 23-3-2017


      5 Rounds for Quality:
      1:00 Ring Plank
      0:30 rest
      1:00 Inverted Ring Plank
      0:30 German Hang
      1:00 rest!
      WOD
      15-9-6-3 Reps for Time:
      Clusters, 45/30 KG  LV 1         LV2  thrusters
      Pull-Ups                                          ring rows
      Ring Dips                                         push ups
       



      WO 22-3-2017

      5 Rounds for Quality:
      1:00 10 active swings
      1:00 Hollow Rocks
      1:00 Freestanding Handstand Hold 
      1:00 L-Sit
      1:00 Rest
      Record time spend in handstand.
      WOD (10min)
      With a Partner, 5 Rounds for Total Calories:
      1:00 Partner 1 Row, Partner 2 Rest
      1:00 Partner 2 Row, Partner 1 Rest
       



      DI 21-3-2017

      SKill:
      •  
      • Snatch Balance
      • 1x10@bar 1x8@40% 1x6@50% 1x4@60% 1x2@70% 4x2@75-85% - 

      WOD
       
      7Min 
      7kb swings 32/24
      7 TTB (L1) or 7V-ups/situps L2)


      ZO 19-3-2017


      Sunday social start

       

      As a Team of 2, AMRAP in 12 Minutes:
      Station 1 – Farmer’s Walks, 22,5/16kg, 5 meter + 5 deadlifts
      Station 2 – Box Jump-Overs, 60/50
      Swap stations with your partner every 2 minutes.

      WOD in 9 min
      3 pullups
      3 thrusters plate 20/15
      30 DU

      continue with add 1 rep and 10 for the DU.
       
       

       




      ZA 18-3-2017

      Warmup with the ZOO

      WOD
      As a Team of 2, For Time:
      75 Calorie Row
      50 Front Squats, 55/37,5kg
      75 Burpees
      50 Cleans,55/37,5kg
      75 Burpee
      50 Jerks, 55/37,5 kg
      75 Calorie Row
       
        • WO 15-3-2017
          Warmup 1600 run

          WOD:
          For time: *30 minute cap
          10 power clean  70/50
          20 back squat    70/50kg
          30 handstand pushup
          100 double under
          100/70 calorie row
          100 double under
          30 handstand pushup
          20 back squat
          10 power clean


          DI 14-3-2017

          Pull-ups EMOTM for 10 minutes: 40 seconds ON / 20 seconds REST Try to score as many pull-up as possible in the 8 minutes. Trying to keep a consistent amount of reps throughout each round. *Pull-ups can be scaled to banded pull-ups 

          WOD in 3 minutes complete: 
          10 Front squats (45/30) 
          10 Box jumps (24/20 in) 
          Row for max calories 

          Rest 3 minutes between rounds 

          4 rounds



          ZA 11-3-2017
           
          • Clean & Jerk Complex
          • Deadlift +  hang clean + Front squat + Split jerk 1x5@bar 1x3@40% 1x2@50% 1x1@60 Then: EMOTM - 10 minutes 1 rep of the complex
          •  *Athletes can increase weight if there is no technical breakdown
          • WOD
          • 10 V-ups 
            10 Overhead alternating lunges (25/20 kgs) 

            8 minute AMRAP
           


          VR 10-3-2017

          CrossFit Games Open Workout 17.3
          Prior to 8:00, Complete:
          3 Rounds:
          Chest-To-Bar Pull-Ups
          Squat Snatches, 95/65#
          Then, 3 Rounds:
          Chest-To-Bar Pull-Ups
          Squat Snatches, 135/95#
          *Prior to 12:00, Complete 3 Rounds:
          Chest-To-Bar Pull-Ups
          Squat Snatches, 185/135#
          *Prior to 16:00, Complete 3 Rounds:
          Chest-To-Bar Pull-Ups
          Squat Snatches, 225/155#
          *Prior to 20:00, Complete 3 Rounds:
          10 Chest-To-Bar Pull-Ups
          Squat Snatches, 245/175#
          Prior to 24:00, Complete 3 Rounds:
          11 Chest-To-Bar Pull-Ups
          Squat Snatch, 265/185#
          *If all reps are completed, time cap extends by 4 minutes.
          CrossFit Games Open Workout 17.3 Scaled
          Prior to 8:00, Complete:
          3 Rounds:
          6 Jumping Chin-Over-Bar Pull-Ups
          Squat Snatches, 45/35#
          Then, 3 Rounds:
          7 Jumping Chin-Over-Bar Pull-Ups
          Squat Snatches, 75/55#
          *Prior to 12:00, Complete 3 Rounds:
          8 Jumping Chin-Over-Bar Pull-Ups
          Squat Snatches, 95/65#
          *Prior to 16:00, Complete 3 Rounds:
          9 Jumping Chin-Over-Bar Pull-Ups
          Squat Snatches, 115/75#
          *Prior to 20:00, Complete 3 Rounds:
          10 Jumping Chin-Over-Bar Pull-Ups
          Squat Snatches, 135/95#
          Prior to 24:00, Complete 3 Rounds:
          11 Jumping Chin-Over-Bar Pull-Ups
          Squat Snatch, 155/105#
          *If all reps are completed, time cap extends by 4 minutes.

          CrossFit Games Open 17.3 Scoresheet [PDF]



          WO 8-3-2017  16:30, 18:30

          Thrusters

          Strength

          5×3 Thruster

          WOD

          2 Rounds of “Mary”
          50 Double-Unders
          50 Sit-Ups
          2 Rounds of “Mary”
          40 Double-Unders
          40 Sit-Ups
          2 Rounds of “Mary”
          30 Double-Unders
          30 Sit-Ups
          2 Rounds of “Mary”
          20 Double-Unders
          20 Sit-Ups
          2 Rounds of “Mary”
          10 Double-Unders
          10 Sit-Ups

          One round of “Mary” —
          HSPU
          10 Pistols, alternating
          15 Pull-Ups
          Time Cap: 25 Minutes.
           

          Skill of the month: Pullups

          DI 7-3-2017


          WOD:
          2 rounds for time:
          10 power snatch 60/45
          30 GHD situp
          50 air squat

          Strength:
          7×5 deadlift >60% of 1RM
          *Do deadlifts using double overhand and hook grip. Ascend as heavy as possible.!



          Zo 5-3-2017

          teams of 3 
          In 7 Minutes:
          50 Back Squats, 50/35
          50 Back Squats, 60/45
          AMRAP Back Squats, 70/60
          3:00 Rest
          In 7 Minutes:
          50 Push Presses, 50/35
          50 Push Presses, 60/45
          AMRAP Push Presses, 70/60
          3:00 Rest
          In 7 Minutes:
          50 Hang Power Cleans, 50/35
          50 Hang Power Cleans, 60/45
          AMRAP Hang Power Cleans, 70/60

          OPEN wod 17.2  @ 12:30

          ZA 4-3-2017

          Strength:
          4 superset rounds on a 3 minute clock:
          3 front squat at 70, 75, 80 and 85%
          10 back squat
          *Perform the 3 front squats at the set percentage of 1RM front squat. Re-rack the bar, immediately put it on your back and complete the 10 back squats at the same weight.
          WOD:
          For time:
          20-15-10-5
          Sumo deadlift high pull 50/35 kg
          Shoulder to overhead  50/35 kg




          VR 3-3-2017

          11:00,16:30,17:30
          Skill
          15 Minutes For Quality:
          2-4 Skin-The-Cats
          10 Around-The-Worlds
          0:30 Freestanding Handstand
          Record total time spent in handstand.

          WOD
          Mystery WOD!



          DO 2-3-2017

          18:30 olympic lifts, 19:30 WoD

          Slo night perfomed by timothy




          WO 1-3-2017  16:30, 18:30



          Strength:
          20 minutes alternating OTM:
          5-10 weighted/strict dip (3 negatives)
          2 power clean and jerk >70% of 1RM clean and jerk

          WOD:
          7 minute AMRAP:
          15 med ball cleans
          10 toes to bar
          5 deadlift 100/70 kg

          17:30  skill of the month :PUllups (strict, kip, butterfly)


          DI 28-2-2017

          skill:
          Toes-To-Bar EMOTM for 8 minutes:
          Alternate between strict and kipping toes to bar 30 seconds ON/ 30 seconds OFF

          AMRAP in 20 Minutes:
          Snatches, 55/40kg
          10 Lateral Burpees-Over-Bar
          15 Toes-To-Bar
          30 Double-Unders
          1:00 Rest
           

          19:30 RomWOD




          VR 25-2-2017

          OPEN WOD 17.1https://www.youtube.com/watch?v=ufUKkrH03rE


          |WO 22-2-2017
            


          skill set
          5 Rounds for Quality:
          0:15 German hangs.
          10 Walking Lunges, alternating
          10 V-Ups


          WOD
          AMRAP in 15 Minutes:
          Deadlifts, 100/70kg
          10 HSPU
          15 Air Squats
          Start with 5 burpees, and complete 5 burpees every 3 minutes.





          DI 21-2-2017
            

          5×5 Shoulder Press
          Wod
          For Time:
          1000m Row
          21 Hang Power Cleans, 60/45kg
          21 Burpees
          750m Row
          15 Hang Power Cleans
          15 Burpees
          500m Row
          Hang Power Cleans
          Burpees
           






          ZO 19-2-2017   

          With A Partner, For Time:

          30 push press 60/45kg 
          30 Burpees
          30 Squat Cleans, 60/45 kg
          3000m Row
          30 Squat Cleans
          30 Burpees
          30 push press 60/45kg









          ZA 18-2-2017   
          warmup
          Emotm. for 20 min alternating
          20 air squats
          30 sec handstand hold
          15 perfect pushups
          35 du

          WOD
          AMRAP in 9 Minutes:
          9 American Kettlebell Swings, 24/16kg
          Burpees
          9 American Kettlebell Swings
          Box Jumps, 24/20″
           
           




          VR 17-2-2017   

          5 Behind the neck push jerks 
          10 Back racked lunges 
          5 Snatch balances 
          10 Hang power cleans 

          20 minutes to find heaviest set of complex

          No Pull UpNo drop or stop Fran

          45 Thrusters 45/30KG
          drop or stop 5 burpees over the bar
          For time 


           DO 16-2-2017   

          SLO's NIGHT




          15-2-2017
          • 5 active swings
            10 sec Eagle grip hang 
            10 Hollow back rocks 
            3 rounds for quality 

            EMOTM for 5 minutes complete: 
            Option A (beginners): 
            10-15 Alternating active swing and knees to elbows 
            *if you cannot complete all reps then modify to tuck ups and V-ups 

            Option B (intermediate & advanced): 
          • 10-16 Alternating knees to elbows and toes to bar 
            *if you cannot complete all reps then modify to above


          wod
          • In 4 minutes complete: 
            10 Front squats (50/35kg) 
            400 run
            Du for reps..
            Rest 2 minutes between rounds 

            3 rounds

          Di 14-2-2017

          Skill:
          Hollow Rock
          Handstand Push-Up

          WOD

          4 Rounds for Time:
          10 Burpees
          20 Medball cleans
          30 Calorie Row
          Time Cap: 20 Minutes
           


          WOD 13-2-2-17
          in loving memorie of Yoshi

           LEAN on ME
          3 rounds for time 
          25 Du
          25 Thrusters 30/20
          25 Pushups
          25 Boxjumps
          25 Burpees
          25 Sdhp



          Zo 12-2-2017

          Team “Deck of Cards”

          As a Team of 3, AMRAP in 20 Minutes:

          Schoppen – Air Squats
          Ruiten – Sit-Ups
          kKavers – Kettlebell Swings, 24/16kg
          Harten – Reverse Lunges, 24/16kg
          Aas – Team 20 Burpees

          One athlete runs to the deck, coach deals card, athlete runs back to team and full team completes reps.
          Team score is total reps completed in 20 minute









          ZA 11-2-2017

          WOD:
          In Tabata format (20 seconds working, 10 seconds resting)
          Complete the following for time:
          1k/750m row
          100 burpee
          1k/750m row
          50 toes to bar
          1k /750m row



           VR 10-2-2017


          WARM UP birthday burpees
          13-Minute AMRAP:
          52 Deadlifts,100/70 kg
          52 medBall thrusters
          52 Calorie Row
          52 Handstand Push-ups










          WO 8-2-2017

          Warmup snatch movements


          WOD:
          “Isabel”
          For time:
          30 snatch 60/45 kg

          *For this workout snatch refers to a category of movement. Power snatches are acceptable and advised.

          Post WOD at 15 minutes on the clock
          5 rounds for time:
          10 deadlift 100/70 kg
          5 burpee medball cleans







          DI 7-2-2017

          Skills Development
          Skin the cat + 3 sec German hang
          10 sec bottom of push up hold
          4 rounds for quality
           
          EMOTM for 5 minutes complete:
          Option A (beginners):
          10-15 Strict push ups (focus on form, modify on boxes if necessary)

          Option B (intermediate & advanced):
          5-10 Strict dips (rings or boxes, weighted if possible)
          *if you cannot complete all reps then modify to push, no negatives


          7 minute amrap
          30 Double unders
          10 Pull ups
          3 min rest

          7 minute amrap
          10 Toes to bar
          10 Box jump over 
          3 min rest

          7 minute amrap
          10 burpees
          10 medball cleans







          MA 6-2-2017

          Skill: Turkish Get up

          WOD: 20 min amrap partner relay   22.5/14
          12 db deadlift
          9 db frond squat
          6 db shoulder to overhead



          ZO 5-2-2017



          In 4:00 —
          21 Thrusters, 45/30kg
          21 Burpees
          AMRAP Row for Calories
          4:00 Rest
          In 4:00 —
          18 Thrusters
          18 Burpees
          AMRAP Row for Calories
          4:00 Rest
          In 4:00 —
          15 Thrusters
          15 Burpees
          AMRAP Row for Calories












          ​ZA 4-2-2017

          push jerk
           
          5 * 2 push jerk
           
           
          Wod
           
          10 hang power cleans 50/35kg
          10 double unders
          8   hang power cleans
          15 double unders
          6   hang power cleans
          20 double unders
          4   hang power cleans
          25 double unders
          2   hang power cleans
          30 double unders
           
           
          3 rounds .3 min rest in between



          VR 3-2-2017

          Pull Up Progressions

          Skills Development

          10 Hollow body rocks
          10 Hollow back rocks
          10 sec Chin over bar hold
          3 rounds for quality
           
          EMOTM for 5 minutes complete:
          Option A (beginners):
          7 Banded pull ups (focus on strict form)

          Option B (intermediate & advanced):
          3-5 Strict pull ups (weighted if possible)

          *if you cannot complete all reps then modify to bands

          SOME FiFTIES

          50 Box jumps (24/20 in)
          50 Jumping pull-ups
          50 Kettlebell swings (24/16 kg)
          50 Lunges
          50 Knees to elbows
          50 Push press 20/15kg
          50 Burpees
          50 Double unders




          WO 1-2-2017
          WOD:

          3 rounds for time:
          500m row
          12 deadlift bodyweight
          21 1,5 /2 meter broadjump

          Post WOD at 20 minutes on the clock:
          4 minute AMRAP:
          5 snatch (heavy >70% of 1RM)
          10 pullups




          DI 31-1-2017

          Thrusters (5RM)and 16.2 open wod (modified)

          ZO 29-1-2017


          WOD 
          for time: 
          25 Toes-to-Bar 
          50 Calorie Row
          75 Box Jumps, 24/20″
          100 American Kettlebell Swings, 32/24kg
          150 Double-Unders

          OR

          As a Team of 3, For Time:
          80 Calorie Row
          50 Squat Cleans, 50/35kg
          80 Calorie Row
          50 Push Jerks, 50/35kg
          80 Calorie Row
          50 Thrusters, 50/35kg

          COACHES CHOICE........
           
          •  
            ZA 28-1-2017
          •  
          •  
          • Partner WOD:
            30 minute AMRAP:
            First: complete 2 rounds:
            20 wall climb
            50 abmat situp and toss wall ball
            100m overhead walking lunge med ball
            200 single skip
            Second: finish the 30 minutes by rowing as many calories as possible.
            *One partner works while one rests. Split work as desired.
          •  
          •  

          • VR  27-1-2017

          Strength: 3rm thruster (15min)
          WOD
          • 125 medball cleans  (20/14 lbs) 
            10 minute timecap 

            when completed, immediately into: 

            22-16-10-6-4 
            Kettlebell snatch (24/16 kg) 
            Between sets complete: 
            50 Double unders 

            20 minute timecap 
           
           
          DO 26-1-2017

          SLO TIME



          WO 25-1-2017


          Barbell complex
          Deadlift 
          Squat clean 
          Front squat (3 second pause at bottom) 
          Push press 
          Split jerk (3 second pause at dip) 

          Take 20 minutes to establish 1RM for this complex.

          WOD
          10-9-8-7-6-5-4-3-2-1 
          Toes to bar 
          Plate ground to overhead (20/15)




          DI 24-1-2017


          Handstand Push Up Progression 

          Skills Development
          10 sec Headstand hold
          10 Snake push ups
          4 rounds for quality
           
          EMOTM for 5 minutes complete:
          Option A (beginners):
          5-8 Pike handstand push up off box
          *modify to lower box or off the ground if necessary
           
          Option B (intermediate & advanced):
          5-8 Strict handstand push up
          *modify to ab mat if necessary (no more than 2)
           
          **hold a hollow body for the remainder of each minute
          WOD

          Seated single arm kettlebell strict press (12/8 kg)
          Knees to elbows
          Deck squats
          Pushups
           
          1 min AMRAP each station
          1 min rest between rounds
          4 rounds











          ZA 21-1-2017



          Strength:
          Max set of strict pullup

          Then complete twice that number broken into 5-6 sets within 10 minutes

          WOD:
          4xComplete Tabatas, Rest 1 minute between Tabatas:
          Calorie row
          Double under
          Box over 24/20
          Kettlebell sumo deadlift high pull  32/24kg
          *Each Tabata consist of 8 cycles: 20 seconds working, 10 seconds resting.





          VR 20-1-2017

          Skills Development
          10 Hollow body rocks
          10 Hollow back rocks
          10 sec Chin over bar hold
          3 rounds for quality
           
          EMOTM for 5 minutes complete:
          Option A (beginners):
          7 Banded pull ups (focus on strict form)
          *if you cannot complete all reps on the greeen band then you must modify to RING rows 10 reps
           
          Option B (intermediate & advanced):
          3-5 Strict pull ups (weighted if possible)
          *if you cannot complete all reps then modify to bands

          WOD
          1000m Row
          50 Push-ups
          100 Walking lunges 

          DO 18-1-2017

          SLO' Night Olympic lifts @ 19:00 WoD @20:00



          WO 18-1-2017

          pre wod
          5 Rounds For Reps:

          0:30 medball cleans.
          0:30 Rest
          0:30 Burpees
          0:30 Rest

           

          Linda twist
          Power Push-Up “Linda”
          10-9-8-7-6-5-4-3-2-1 Reps for Time:
          Power Clean, 75% Bodyweight 
          Weighted Push-Ups, 20/10
          Deadlifts, 150% Bodyweight










          DI 17-1-2017

          Strength:
          15 minutes to establish a 1RM strict press

          WOD:

          For time: *20 minute cap
          1k row
          30 box Jumps 24/20″
          50 GHD situp or V-ups
          30 box Jumps
          1k row



          MA 16-1-2017

          Skill/strength OHS

          As A Team of 2,
          Alternating Every 2 Minutes —

          AMRAP in 24 Minutes:
          Box Jumps, 24/20″
          Burpees
          7 Calorie Row
           
           
        •  
        •  
        • ZA 14-1-2017
        •  
          • Skills Development 
            Skin the cat + 3 sec German hang 
            10 sec bottom of push up hold 
            4 rounds for quality 

            EMOTM for 5 minutes complete: 
          • Option A (beginners): 
            10-15 Strict push ups (focus on form, modify on boxes if necessary) 
             
            Option B (intermediate & advanced): 
            5-10 Strict dips (rings or boxes, weighted if possible) 
            *if you cannot complete all reps then modify to push, no negatives
          • WOD
          •  
          • 21-18-15-12-9 
            Row for calories 
          •  thrusters 40/30
            Pull ups 
            *modify to jumping pull ups if needed
           
          VR 13-1-2017
        •  
        •  
        • Every 3 minutes on the minute for 6 rounds: 
          5 Power clean 
          10 Front rack lunges 
          5 Push press 
          5 Front squats 
          *start light and build to heaviest set possible 
          *try not to drop down in weight within the 6 rounds 

          6 rounds/18 minutes total. Start light and build to heaviest set possible.
        •  
        • WOD
        • 50 Toes to bar 
          50 KB snatch (16/12 kgs) 
          50 Air squats 

          10 minute timecap
        •  
        •  
        •  
        • WO 11-1-2017
        •  
        • Skills Development 
          5 active swings  
          10 sec Eagle grip hang 
          10 Hollow back rocks 
          3 rounds for quality 

          EMOTM for 5 minutes complete: 
          Option A (beginners): 
          10-15 Alternating active swing and knees to elbows 
          *if you cannot complete all reps then modify to tuck ups and V-ups 

          Option B (intermediate & advanced): 
          10-16 Alternating knees to elbows and toes to bar 
          *if you cannot complete all reps then modify to above
        •  
        • WOD
        • 100 Double unders 
          90 Kettlebell swings - Russian (24/16 kg) 
          80 Lunges 
          70 Mountain climbers 
          60 MEdball Cleans (20/14 lbs) 
          50 Kettlebell snatches (24/16 kg) 
          40 Box jumps (24/20 in) 
          30 Push ups 
          20 V-ups 
          10 Burpees 

          30 minute timecap
         
      •  
      •  
      •  
      •  
      • DI 10-1-2017
      •  
      • Front Squat
        1x10@bar 1x7@40% 1x5@50% 1x5@60% - first 2 reps paused 2 seconds 1x5@80% - first 2 reps paused, 2 seconds 1x3@90% - first rep paused, 2 seconds 5x3@100% - first rep paused, 2 seconds *Percentages are based off of max Clean.
        WOD
        10 Hang power cleans (35/25)
        8 Push ups
        6 Push press (35/25) kgs)
        *must complete hang power cleans and push press without dropping the bar, if so then reset the reps of that movement
         
        7 rounds
        13 minute timecap
      •  
      • MA 9-1-2017
      •  
      •  
      • Sumo Deadlift
      • 1x10@bar 1x6@40% 1x6@50% 1x6@60% 4x6@70% *based off 1RM of conventional deadlift
      •  
      • WOD
      •  
      • 6 Toes to bar 
        15 Push ups 
        25 Kettlebell sumo high pull (24/16 kg) 

        5 rounds 
        15 minute timecap
      •  
      •  
      •  
      •  
      • VR 6-1-2017
      •  
      • Handstand Hold
        Skills Development 10 Palm raises 10 Scap push ups 1 Wall walk 4 rounds for quality
      • EMOTM for 5 minutes complete: 15 sec Handstand hold *work with a partner away from the wall if possible *modify to a wall walk hold
      •  
      • WOD
        1 Hollow rocks
        1 Pull-ups
        10 push press 40/30kg
         
        18 minute AMRAP
        *for every round completed the number of hollow rocks and pull-ups goes up by 1
         
      •  
      •  
      •  
      •  
      •  
      • WO 4-1-2017
      •  
      • Skills Development 
        10 Hollow body rocks 
        10 Hollow back rocks 
        10 sec Chin over bar hold 
        3 rounds for quality 

        EMOTM for 5 minutes complete: 
        Option A (beginners): 
        7 Banded pull ups (focus on strict form) 
        *if you cannot complete all reps on the green band then you must modify to dumbbell rows 10 reps per arm (14/9kg)

        Option B (intermediate & advanced): 
        3-5 Strict pull ups (weighted if possible) 
        *if you cannot complete all reps then modify to bands
      • WOD
      •  
      • 50 Double unders 
        50 Lunges 
        50 Sit ups 
        50 Air squats 

        20 minute AMRAP
      •  
      •  
      •  
      •  
      • DI 3-1-2017
         
      •  
      • SKILL:
      • Clean & Jerk Complex
      • Clean pull + Hang power clean + Hang full clean + Push-press + Split jerk 1x5@bar 1x3@40% 1x2@50% 1x1@60% 5x1@65-70%
      •  
      • WOD
      • 6 Dumbbell snatches on left arm (18/12) 
        6 Dumbbell snatches on right arm (18/12) 
        6 Handstand push ups 

        12 minute AMRAP





      MA 2-1-2017

      365 Single skips (alternating legs) 
      52 medball cleans (20/14lbs) 
      52 Kettlebell swings - Russian (24/16kg) 
      35 Burpees 
      3 rounds 

      then 

      1 Lap of our small round loop (+/-500 meters) 




      ZA 31-12-2016​


      365 med balls cleans (20/14 lbs)
      365 Sit ups
      365 Push ups
      365 Fat rope skips
      365 Kettlebell snatch (20/12 kg
       

      ​VR 29-12-2016​

      Snatch

      1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 2x3@80% 2×2@85-90%

      CrossFit Games Open 14.5
      21 Thruster, 45/30
      21 Bar Facing Burpees
      18 Thruster, 45/30
      18 Bar Facing Burpees
      15 Thruster, 45/30
      15 Bar Facing Burpees
      12 Thruster,45/30
      12 Bar Facing Burpees
      9 Thruster,45/30
      9 Bar Facing Burpees
      6 Thruster45/30
      6 Bar Facing Burpees
      3 Thruster, 45/30
      3 Bar Facing Burp s s s 
       



      ​DO 29-12-2016​
      SLO 'sNIGHT with olympic lifts and wod 20:00

      WO 28-12-2016​

      Pull Up Progression - Cycle 4

      Skills Development
      5x15 active swings
      7 minutes
       
      Every other 30 seconds for 7 minutes complete:
      Option A (beginners):
      5 Banded pull ups (focus on strict form)
      *modify down to ring rows or partner assisted if necessary
       
      Option B (intermediate):
      3-6 Kipping pull ups
      *must be able to complete 1 strict chin up before kipping
       
      Option C (advanced):
      5-10 Kipping chest to bar pull ups
      *must be able to complete 10 strict pull ups before kipping


      WOD
      25/20 Calorie row
      20 GTO plate 20/15
      AMRAP of burpees
      5 minute timecap 

      rest 3 min

      3 rounds





      DI 27-12-2016​

      10 Box jumps (24/20 in) 
      15 Push press (40/30kg)
      20 V-ups 
      6 rounds 
      12 minute timecap 

      1 minue rest, then 

      20/15 Calories on rower 
      15 medball cleans  (20/14 lbs) 
      30 Double unders 
      6 rounds 
      12 minute timecap 

      1 minue rest, then 

      2 minute AMRAP of burpees 
      *subtract the number of burpees as seconds off your total time of first two sections


      VR 23-12-2016​

      WOD: *35 minute cap
      5 rounds for time:
      25/20 calorie row
      50 double under
      25 GHD situp
      10 power snatch 50/30kg






      WO 21-12-2016​

      Skills Development
      5x15 active swings
      7 minutes
       
      Every 30 seconds for 7 minutes complete:
      Option A (beginners):
      10 Strict leg raises (focus on form, modify to knee raises if necessary)
      *modify down to every other 30 sec if necessary
       
      Option B (intermediate):
      3-6 Kipping knees to elbows


      Option C (advanced):
      5-10 Kipping toes to bar

      WOD

      50-40-30-20-10
      Double unders
      Sit ups
      10 minute timecap
       
      when completed, immediately into:
       
      10-20-30-40
      Dumbbell snatch (22,5/16/12/8kg)
      Med ball Cleans (20/14)
       
      22 minute total timecap




      DI 20-12-2016​
      •  
      •  
      • Clean and Jerk
      • 1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 2x3@80% 2×2@85-90%
      • WOD
      • In teams of 2, complete in order: 
        Synchro burpees 
        Deadlifts (alternating after 5 reps) (60/45kg) 
        Synchro V-ups 
        Box jumps (alternating after 5 reps) 

        2 minute AMRAP each station 
        1 minute rest between rounds 
        3 rounds
      •  





      MA 19-12-2016​
      • Squat Cleans
      • 1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x2@70% 1x2@80%(+) Athletes will continue to hit sets of 2 until a 2RM is found for the day. Then: 2x3@90% of Today's 2RM
      • WOD
      • 20 Chest to bar pull ups/jumping pull ups 
        30 Burpees 
        60 Barbell overhead squats (20/15 kgs) 
        30 Push ups 
        20 Chest to bar pull ups/jumping pull ups 

        15 minute AMRAP


      ZA 17-12-2016

       
      • Weighted Bulgarian Split Squat
      • 5 x 10 reps per leg] LEVELS: [beginners] 2 x 10/5kgs dumbbells [] intermediate 2 x 16/10 lbs dumbbells Academy Team advanced] 2 x 22.5/16 dumbells
      • WOD
      •  
      • 14-12-10-8-6-4-2 
        Thrusters (40/30)) 
        Lateral burpees over bar 

        Complete 30 double unders between rounds 

        25 minute timecap


      VR 16-12-2016

      Skills Development
      3x10 Standing muscle up transition drill
      7 minutes
       
      Every other 30 seconds for 7 minutes complete:
      Option A (beginners):
      10 False grip ring rows (focus on slow controlled movement, keep in false grip)
      *modify down to neutral grip ring rows if necessary
       
      Option B (intermediate):
      1 Partner assisted muscle up (work in pairs)
      *modify to false grip pull ups (chest to rings) if necessary
       
      Option C (advanced):
      1-3 Strict muscle ups (focus on stringing reps together)
      WOD
      In 20 minutes score as many points as possible.
       
      Legless rope climb from seated - 10 points
      Leg assisted rope climb(first pull legless from seated) - 3 points
      Pull-up - 1 point
      Toes to bar - 1 point
      Burpee - 1 point
      Calorie row - 1 point 


      DO 15-12-2016

      SLO's Night 


      WO 14-12-2016

      Overhead Barbell Lunges
      1x10@bar 1x10@40% 1x10@50% 4x10@60% *Use overhead squat or snatch 1RM to base percentage of off *Clean or snatch to position, make sure midline is stable and knees in line with feet

      Cindy
      20-Minute AMRAP of:
      5 Pull-ups
      10 Push-ups
      15 Squats
      or
      Mary
      20-Minute AMRAP of:
      5 Handstand Push-ups
      10 Pistols (5-L / 5-R)
      15 Pull-ups


      ​DI 13-12-2016
       
      • Snatch
      • 1x5@bar 1x4@40% 1x3@50% 1x3@60% 1x2@70% 1x1@80% 1x3@70% 1x2@80% 1x1@90% Continue to hit singles until a heavy single for the day is found!
      WOD
      • 10 Kettlebell snatches (24/16 kg) 
        15 Kettlebell overhead swings (24/16 kg) 
        20 Handstand push ups 

        9 minute AMRAP 
        2 minute rest between rounds 
        2 rounds 

        *Scored based on your lower 9 min AMRAP, record both rounds in the comments




      MA 12-12-2016


      Strength:
      3 superset rounds on a 5 minute clock:
      10 front squat 70-75% of 1RM
      Max set of strict pullup
      WOD:
      15 minute AMRAP:
      2 muscle clean and strict press 50/35kg
      2 toes to bar
      10 burpee otb
      4 muscle clean and strict press
      4 toes to bar
      10 burpee otb
      ...
      *Continue to increase the muscle clean and strict press, and the toes to bar by 2 reps each round. The burpee always remains at 10 reps.



      ZO 11-12-2016

      WOD social sunday.
      General warmup than 

      In team of 3 complete:
      3000m row
      then
      150 m  wheel burrow
      then
      300 double unders or backwards skips
       


      ZA 10-12-2016

      Mobility: front rack and overhead
      WOD
      Every 30 sec for 30 minutes

      3 power clean and jerk @ 50% of 1RM
      if you fail before 30 minutes, continue with 2 reps every 30 sec.



      VR 09-12-2016

      11:00 mobilty wod/yoga for CrossFitters  (hiermee vervalt de reguliere wod om 11:00)

      17:00
      Thruster

      After a warm-up, load bar to 50% of 1RM. Clock begins and you will complete the following reps before the next set begins at the scheduled time. 0:00 - 5 reps 1:30 - 5 reps 3:00 - 5 reps 4:15 - 5 reps 5:15 - 5 reps 6:00 - 5 reps 6:45 - 5 reps 7:30 - 5 reps 8:00 - 5 reps 10:00 - 8 reps 11:00 - 10 reps 12:00 - 1 minute AMRAP Record you last AMRAP set.  
      beginners  Use 40% of 1RM. Drop each set by 1-2 reps. Drop weight if 40% is too high for later sets. intermediate] As prescribed. [advanced] Load bar to 60/45 kg

      WOD
      40sec ON, 20sec forced rest:
      25 Toes to bar
      50 Kettlebell swings - Russian (24/16 kg)
      5 clean and jerk 60/45
      4 rounds

       


      DO 08-12-2016

      SLO wod To Be Announced (tba)


      WO 07-12-2016

      Skills Development
      Kick up to handstand practice (towards wall or in middle of room)
      7 minutes
       
      Every other 30 seconds for 7 minutes complete:
      Option A (beginners):
      2 Wall walks (focus on form, keep a tight hollow body)
      *modify down to a plank hold for 30 sec if necessary
       
      Option B (intermediate):
      3-6 Strict handstand push up
      *modify to ab mat if necessary (no more than 2)
       
      Option C (advanced):
      5-10 Kipping handstand push ups
      *must be able to complete 3 strict handstand push ups before kipping

      Handstand Push-ups
      Max unbroken reps in your level ( 5 minute timecap)

      WOD
      10 Push ups
      15 Box jumps 60/50)cm)
      20 Kettlebell cleans (24/16 kg) L/R
       
      18 minute AMRAP


      DI 06-12-2016

      Clean and Jerk

      1x5@bar 1x4@40% 1x3@50% 1x3@60% 1x2@70% 1x1@80% 1x1@90% Continue to hit singles until a heavy single for the day is found!

      wod
      In teams of 2, split the work evenly anyhow:
      Thrusters (35/25kgs)
      Double unders/fat rope skips
      Hang power cleans (35/25 kgs)
      V-ups
       
      2 minute AMRAP each station
      1 minute rest between rounds
      2 rounds




      MA 05-12-2016
       
      •  
      • 7 minutes 

        Every other 30 seconds for 7 minutes complete: 
        Option A (beginners): 
        5 Banded pull ups (focus on strict form) 
        *modify down to ring rows or partner assisted if necessary 

        Option B (intermediate): 
        3-6 Kipping pull ups 
        *must be able to complete 1 strict chin up before kipping 

        Option C (advanced): 
        5-10 Kipping chest to bar pull ups 
        *must be able to complete 10 strict pull ups before kipping
       
      • 50 medball cleans  (20/14 lbs) 
        40 Burpees 
        30 Cal row 
        20 Toes to bar 
        10 Push ups 

        20 minute AMRAP
       



      ZA 03-11-2016

      Serge goodbye to aruba Wod (ss)

      TBA with bubbels & brownie (who is in?)

      ​VR  02-11-2016


      3x10 Standing muscle up transition drill
      7 minutes
       
      Every other 30 seconds for 7 minutes complete:
      Option A (beginners):
      10 False grip ring rows (focus on slow controlled movement, keep in false grip)
      *modify down to neutral grip ring rows if necessary
       
      Option B (intermediate):
      1 Partner assisted muscle up (work in pairs)
      *modify to false grip pull ups (chest to rings) if necessary
       
      Option C (advanced):
      1-3 Strict muscle ups (focus on stringing reps together)

      Tabata This!
      Tabata Row
      Rest 1 minute
      Tabata Squat
      Rest 1 minute
      Tabata Pull-up
      Rest 1 minute
      Tabata Push-up
      Rest 1 minute
      Tabata Sit-up
       
      Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
       

      ​D0  01-11-2016 

      SLO 's oly and SLO's night 

      TBA


      WO 30-11-2016 


      Back Squat
      1x5@bar 1x5@40% - first 2 reps paused for 3 seconds 1x4@50% - first 2 reps paused for 3 seconds 2x3@60% - first 2 reps paused for 3 seconds 1x2@70% 1x1@80% Athletes will continue to hit sets of 1 until a heavy single is established. Then: 3x2 @90% of today's heavy single

      Death by Fran
      Every 2 minutes for as long as possible complete:
      10 Thrusters (45/30 kg ) or  scaled =40% of front squat max)
      10 Chest to bar pull ups or scaled down to regular pullups or ring rows

      *add extra 2 reps on both movements after each 2 minute interval
      *if you cannot complete the reps of that interval then the rounds and reps is your score. If you would like to continue, you must rest the following and restart at 10 reps of each.
      20  min timecap.

       





      DI 29-11-2016

      Snatch Balance

      1x5@bar 1x5@40% 3x2@50% - First rep paused in catch position for 2 seconds, second rep receive the bar and explode with as little pause as possible. 2x2@60% - First rep paused in catch position for 2 seconds, second rep receive the bar and explode with as little pause as possible. 2x2@70%- First rep paused in catch position for 2 seconds, second rep receive the bar and explode with as little pause as possible. 4x1@80-85% - Moving smoothly, no hitches or pauses.

      Strict Press
      1x5@bar 1x5@45% 1x5@55% 1x5@65% 3x5@70% Max set @70%


      MA 28-11-2016 

      Thruster
      Volume and Recovery Work) After a warm-up, load bar to 45% of 1RM. Clock begins and you will complete the following reps before the next set begins at the scheduled time. 0:00 - 3 reps 1:30 - 3 reps 3:00 - 3 reps 4:15 - 3 reps 5:15 - 3 reps 6:00 - 3 reps 6:45 - 3 reps 7:30 - 3 reps 8:00 - 3 reps 10:00 - 5 reps 11:00 - 7 reps 12:00 - 1 minute AMRAP Record you last AMRAP set. beginners Use 40% of 1RM.  Drop weight if 40% is too high for later sets. intermediate As prescribed.
      advanced Load bar to 50/35 kgs.

      Snowman Trips
      8 Burpees
      8 Chest to bar pull ups
      8 Kettlebell overhead swings (24/16 kg)
      20 minute AMRAP
      *modify to jumping pull ups if you don't have 1 strict pull up
        


      ZO 27-11-2016 

      SOCIAL SUNDAY


      ​ZA 26-11-2016 

      WOD 1:
      4 rounds on a 2:30 clock:
      Row 250m
      25 Double Unders
      WOD 2:
      10 minutes OTM:
      2 Curtis P's 50/35
      *A Curtis P is:
      1 Power Clean
      1 Lunge (Left Leg)
      1 Lunge (Right Leg)
      1 Push Press
      WOD 3: 
      Partner WOD:
      5-10-15-10-5
      Burpees
      Each set followed by a 100meter Relay Run
      *Athletes will alternate turns on the running
      **Each athlete will compete 45 Burpees total





      VR 25-11-2016 
      Skills Development
      Kick up to handstand practice (towards wall or in middle of room)
      7 minutes
       
      Every other 30 seconds for 7 minutes complete:
      Option A (beginners):
      2 Wall walks (focus on form, keep a tight hollow body)
      *modify down to a plank hold for 30 sec if necessary
       
      Option B (intermediate):
      3-6 Strict handstand push up
      *modify to ab mat if necessary (no more than 2)
       
      Option C (advanced):
      5-10 Kipping handstand push ups
      *must be able to complete 3 strict handstand push ups before kipping


      3 Muscle ups        (6 pullus/ or beginners 10 pushups)
      10 Kettlebell snatches (16/8 kg)
      20 Box jumps
      15 minute AMRAP 



      DO 24-11-2016 


      SLO. olympisch liften
      SLO's night TBA


      WO 23-11-2016 

      Clean and Jerk

      1x5@bar 1x5@40% 1x5@50% Wave 1: 1x3@60% 1x2@70% 1x1@80% Wave 2: 1x3@70% 1x2@80% 1x1@90% Wave 3 1x3@75% 1x2@85% 1x1@95%

      WOD

      10 Single leg toes to bar
      20 Single arm dumbbell push press (16/12 kgs)
      20 Plate ground to overhead (20/10kgs)
      20 Squats holding plate (20/10 kgs)
       
      6 rounds
      20 minute timecap




      DI 22-11-2016 

      Front Squat

      1x5@bar 1x5@40% 1x4@50% 2x3@60% 1x2@70% 1x1@80% Athletes will continue to hit sets of 1 until a heavy single is established. Then: 3x1@92% of today's heavy single

       WOD
      In teams of 2, complete:
      Synchro pull ups
      Synchro box jumps 
      Synchro burpees to plate
      Synchro plate ground to overhead (20/10kg))
       
      1 minute AMRAP each station
      1 minute rest between rounds
      3 rounds 



      MA 21-11-2016 

      •  
      • Strength day
      •  
      • Deadlift
      • 1x5@40% 1x5@50% 1x5@60% 1x5@70% 2x5@80% 2x3@90% 2x5@85%
      • Bench Press
      • 1x5@40% 1x5@50% 1x5@60% 1x5@70% 3x5@80% Max set @70%

      Work your way up to an heavy single

      ZO 20-11-2016 

      • Skills Development 
        5x15 active swings 
        7 minutes 

        Every other 30 seconds for 7 minutes complete: 
        Option A (beginners): 
        5 Banded pull ups (focus on strict form) 
        *modify down to ring rows or partner assisted if necessary 

        Option B (intermediate): 
        3-6 Kipping pull ups 
        *must be able to complete 1 strict chin up before kipping 

        Option C (advanced): 
        5-10 Kipping chest to bar pull ups 
        *must be able to complete 10 strict pull ups before kipping

      • 1K Row 
        80 MEDball cleans (20/14 lbs) 
        60 Russian twists with wall ball (20/14 lbs) 
        40 Toes to Bar 
        20 Handstand push ups 
        10 Burpees 

        22 minute timecap

       



      ZA 19-11-2016 

      • Snatch

      • 1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 1x2@80% 3x2@90% 2x3@80% 1x5@70%

      WOD

      • 20-15-10-5 
        Chest to bar pull ups 
        Box jumps overs (24/20 in) 

        then 

        AMRAP of burpees 
        *The score will be the total amount of burpees done! 
        14 minute timecap


      VR  18-11-2016 

      Bear Complex
      Power Clean
      Front Squat
      Push Press
      Back Squat
      Second Push Press
      Take 20 minutes to establish 1RM for this complex.
      Bottoms Up
      2-4-6-8-10-12... 

      Sit to stand to step up (24/20 in) 
      Kettlebell bottoms up clean and press (16/8 kg) 

      16 minute AMRAP 


      *score based on rounds and reps, ie: 5 complete rounds is on the round with 10 reps.


      DO  17-11-2016 
      Slo's Night
      afther OLY with Slo

      WO 16-11-2016 
      Skills Development 

      5x15sec Bottom of the dip holds 
      7 minutes 

      Every other 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      10 Strict push ups (focus on form, modify on boxes if necessary) 
      *modify down reps if necessary 

      Option B (intermediate): 
      3-6 Kipping parallel bar dips 
      *must be able to complete 1 strict parallel dip before kipping 

      Option C (advanced): 
      5-10 Kipping ring dips 
      *must be able to complete 3 strict ring dips before kipping
      Double Tap
      In teams of 2, split the work anyhow, complete: 

      20-40-60-80 

      Row for calories 
      Dumbbell single arm snatches (22,5/16 kg) 
      Dumbbell single arm overhead squats (22,5/16 kg) 

      *modify DB OH squats for lunges if mobility is restricted

      DI 15-11-2016
      Thruster
      Thrusters (Volume and Recovery Work) After a warm-up, load bar to 40% of 1RM. Clock begins and you will complete the following reps before the next set begins at the scheduled time. 0:00 - 3 reps 1:30 - 3 reps 3:00 - 3 reps 4:15 - 3 reps 5:15 - 3 reps 6:00 - 3 reps 6:45 - 3 reps 7:30 - 3 reps 8:00 - 3 reps 10:00 - 5 reps 11:00 - 7 reps 12:00 - 1 minute AMRAP Record you last AMRAP set.
       Drop weight if 40% is too high for later sets. 
      As prescribed.  Load bar to 45/30 kg.

      Club 150
      150 Kettlebell clean and overhead (16/8 kg) 
      12 minute timecap

      MA 14-11-2016 
      In teams of 3: 
      8 minute AMRAP of: 
      Synchro kettlebell swings - overhead (24/16 kg) 
      while one partner does a static deadlift hold (50/35kg)

      1 minute rest then 

      7 minute AMRAP of: 
      Synchro burpees to plate 
      while one partner does a bottom of front squat hold (40/30kg) 

      1 minute rest then 

      6 minute AMRAP of: 
      Synchro plate ground to overhead (15/10kg) 
      while one partner holds a barbell overhead (20/15kg)
      wod:
      Weighted Bulgarian Split Squat
      5 x 10 reps per leg 

       


      ZA 12-11-2016
      TTB    Every 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      10 Strict leg raises (focus on form, modify to knee raises if necessary) 
      *modify down to every other 30 sec if necessary 

      Option B (intermediate): 
      3-6 Kipping knees to elbows 
      *modify to toes to rings in needed 

      Option C (advanced): 
      5-10 Kipping toes to bar
      WOD

      10 Handstand push-ups 
      15 Kettlebell swings - Russian (24/16 kg) 
      20 Box jumps (24/20 in) 
      25 Pull ups 
      50 Air squats 
      100 Double-Unders 

      25 minute AMRAP 

      VR 11-11-2017
      General Warm-Up

      1 Length of bear crawl 1 Length of crab walk 1 Length of squat walks 3 rounds not for time

      Handstand Push Up Progression

      Skills Development 
      Kick up to handstand practice (towards wall or in middle of room) 
      7 minutes 

      Every other 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      2 Wall walks (focus on form, keep a tight hollow body) 
      *modify down to a plank hold for 30 sec if necessary 

      Option B (intermediate): 
      3-6 Strict handstand push up 
      *modify to ab mat if necessary (no more than 2) 

      Option C (advanced): 
      5-10 Kipping handstand push ups 
      *must be able to complete 3 strict handstand push ups before kipping

      Med Ball So Hard 

      EMOTM alternating for 18 minutes of: 
      20 medball Cleans (20/14 lbs) 
      and 
      20 Double unders 

      *modify down to 15 reps if you are getting to less secs rest



      DO 10-11-2016  
      WORKOUTS TBA:
      SLO OLY and SLO's Night



      WO 9-11-2016
      General Warm-Up

      EMOTM for 7 minutes: 10 burpees, 10 Air squats
      *spend remaining minute mobilizing overhead position

      Clean and Jerk

      1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x3@70% 2x2@80% Then: Athletes will have 5 minute timecap to try and establish a heavy single.

      Anarchy

      10 Pull-ups 
      20 Single-leg squats 

      4 rounds 
      15 minute timecap


      DI  8-11-2016
      Front Squat

      1x5@bar 1x5@40% 1x4@50% 2x3@60% 1x3@70% 1x3@80% *Continue to find 3RM for the day. Then: 3x3@90% of today's 3RM

      Bumblebee

      15 Toes to bar 
      10 Push-ups 
      5 Burpees 
      20 minute AMRAP



      MA 7-11-2016
      Theraband Warm-Up
      (7 minutes)

      Muscle Up Progression 

      Skills Development 
      3x10 Standing muscle up transition drill 
      7 minutes 

      Every other 30 seconds for 7 minutes complete: 
      Option A (beginners): 
      10 False grip ring rows (focus on slow controlled movement, keep in false grip) 
      *modify down to neutral grip ring rows if necessary 

      Option B (intermediate): 
      1 Partner assisted muscle up (work in pairs) 
      *modify to false grip pull ups (chest to rings) if necessary 

      Option C (advanced): 
      1-3 Strict muscle ups (focus on stringing reps together)

      Shaco

      50-40-30-20-10 
      V-ups 
      Jump squats 
      Russian twist 
      Double unders

      ZO 6-11-2016
      Overhead Barbell Lunges 1x10@bar 1x10@40% 1x10@50% 4x10@60% *Use overhead squat or snatch 1RM to base percentage of off *Clean or snatch to position, make sure midline is stable and knees in line with feet Double Revolver In teams of 2, alternating partners after each round: 
      12 Thrusters (95/65 lbs) 
      then 
      AMRAP of: 
      Burpee box jumps (20 in) 

      1 minute timecap k
      12 rounds 
      *one person works while other rest, alternate for total of 6 rounds each 
      *score total reps of burpee box jumps

      ZA 5-11-2016
      Jerk From Rack

      1x5@bar 1x5@40% 1x4@50% 1x3@60% 1x2@70% 3x1@80% 3x1@85% *All jerks are to be done from behind the neck 

      Push Press

      20 minutes to find 5RM Then: 5 reps @85% of 5RM EMOTM 6 minutes

      VR 4-11-2016
            Skills Development 

      • 5x15sec Bottom of the dip holds 
        7 minutes 

        Every 30 seconds for 7 minutes complete: 
        Option A (beginners): 
        10 Strict push ups (focus on form, modify on boxes if necessary) 
        *modify down to every other 30 sec if necessary 

        Option B (intermediate): 
        3-6 Kipping parralel bar dips 
        *must be able to complete 1 strict parralel dip before kipping 


        Option C (advanced): 
        5-10 Kipping ring dips 
        *must be able to complete 3 strict ring dips before kipping

      • Dynamic Duo

      • In pairs: 
        160 Kettlebell snatch (20/12 kg) 
        100 Pull ups 
        150 Box jumps (24/20 in) 
        100 Wall balls (20/14 lbs) 
        *both athletes can move at the same time, BUT without doing the same movement. 
        20 minute timecap

       



      DO 3-11-2016
      Wod :TBA
      SLO's Night


      WO 02-11-2016 

      Snatch

      1x5@bar 1x5@40% - paused 2 seconds in catch 1x4@50% - paused 2 seconds in catch 1x3@60% 1x3@70% 1x2@80% 2x2@85% 2x1@90%

      Starboy

      1-2-3-4-5-6.... etc 
      Burpees 
      Fat rope skips 

      Toes to bar 

      12 minute AMRAP 
      *Reps start at 1 and continue going up by 1 every round

       


      DI 1-11-2016

      Front Squat

      1x5@bar 1x5@40% 1x4@50% 2x3@60% 1x3@70% 1x3@80% *Continue to find 3RM for the day. Then: 2x4@85% of today's 3RM

      On The Way

      5 Ring Dips 
      16 Single arm overhead lunges (8/12 kg) 

      8 minute AMRAP 
      60 second rest 

      4 minute tabata 
      Hollow body hold 
      *20 seconds on / 10 seconds off

      MA 31-10-2016

      Wod: for time with partner

      90 Power Snatch 50/35
      90 Box `jumps Overs
      90 Sumo DeadLift High Pulls
      90 BarFacing Burpees

      VR 28-10-2016

      warm up drills and prepare snatch
      WOD: 10 rounds for time
      2 hang squat snatch 60/40kg
      3 man makers
      4 box jumps
      5 chin ups

      WO 26-10-2016

      Skill
      Ring work (Skin the cats etc)
      Ring Dips

      WOD: 50-40-30-20-10.  20 min time cap
      Air squat
      Sit ups
      Du

      DI 25-10-2016

      WOD: 5 min AMRAP
      10 box jumps
      20 DU (or 60 SU)
              60 sec rest
      8 HSPU
      15 burpees
              60 sec rest
      14 medball cleans
      14 russian twists

      MA 24-10-2016

      FOR STRENGTH: 3 SETS MAX STRICT PULL UPS (2 mins rest)
      WOD
      2 min KB Swings (left)
      2 min burpees
      2 min rest
      2 min KB swings (right)
      2 min burpees
      2 min rest
      2 min KB swings (L+R)
      2 min burpees

      ZO 23-10-2016

      FOR STRENGTH: FIND YOUR 1 RM PRESS
      WOD: DUO WOD 6 RFT
      30 mtr lunge (20/15 kg)
      30 box jumps
      20 wall ball shots
      10 hspu (or 5 wall climbs)